ADHD Nutritionist

11/19/2025

11/19/2025

Caption in comments so its easier to read

11/13/2025

Drop a 💜 if you struggle with telling the difference

It can be tricky to know if your body is actually hungry or if your brain is craving dopamine, stimulation, or comfort. This simple decision tree helps you check in with your body — no shame or guilt, just clarity.

How to use this flowchart:
1. Am I physically hungry?
-If yes → honor your hunger and eat something, even if it’s small!
-Signs of hunger: headache, hangry, growling stomach, fatigue, trouble focusing (even with meds), nausea, dizziness

2. Not hungry or not sure → Has it been 3+ hours since you last ate?
-If yes → eat! Eating every 3–4 hours helps keep blood sugar stable and prevents becoming ravenous later.

3. Still not hungry → Am I seeking stimulation?
-Feeling bored or like you need something in your hands or mouth? Ask: What would help me in this moment?
-If food will do the trick → give yourself permission to enjoy it fully, minimizing distractions to maximize dopamine.
-If food isn’t needed → try other tools: fidget toys, chewelry, a walk, music, or a short activity that stimulates your brain.

4. Still not sure → Is something else triggering me to eat?
-Are you eating to cope with emotions, stress, lack of sleep, social needs, or everything happening in the world?
-Ask: What would actually help me right now? Explore alternatives — journaling, talking to a friend, stretching, or another coping tool.

I teach ADHD women how to differentiate real hunger from brain hunger or emotional eating so they can stop binge cycles for good.

💫 Ready to stop guessing and finally feel in control around food?
Click the link in my bio to book a FREE discovery call and see if my small group coaching program is a good fit!
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11/06/2025

Do you ever notice a voice in your head telling you what you “should” or “shouldn’t” eat? 🤔

That’s your inner food police.

The food police is that inner critical voice that judges your eating choices, measures your “goodness” based on what or how much you eat, and makes you feel guilty, ashamed, or out of control around food.

For ADHD brains, this voice can get loud. We’re wired for impulsivity, hyperfocus, and black-and-white thinking, so we have a tendency to “should” all over ourselves for our eating “mistakes.”

This post is all about talking back to the food police. Instead of letting it control your eating or emotions, you can respond with curiosity, compassion, and trust. Doing this doesn’t just help you feel calmer around food, but it helps you build confidence, notice your patterns, and start trusting your body again. 💜

Challenging the food police takes time and patience.

If you’re ready to quiet the food police and feel at ease with food, I help ADHD women do this in my Intuitive Eating for ADHD small group coaching program.

Use the link in my bio to book a free discovery call and see if this is the right fit for you.
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10/30/2025

Last post, we talked about protein, why it’s important for ADHD brains and how it supports focus, mood, and energy🍗🧠

Today, let’s talk carbs, another important nutrient for ADHDers 🥖🧠

All three macronutrients — carbs, fat, and protein — serve important functions.

Carbs break down into glucose
Glucose = your brain’s preferred energy source
Every single cell in your body uses glucose for energy

Restricting carbs, skipping meals, and trying to follow unsustainable diets make you more likely to crave carbs and feel out of control when you eat them.

ADHD brains often need:
⚡ Quick energy
🧠 Dopamine support
🍽️ Predictable, easy meals
💛 Zero-shame fueling

Carb cravings aren’t a problem.
Carbs = a signal from your body
Your body is asking for fuel, nutrients, and support.

Feeding yourself shouldn’t feel like climbing a mountain. It should feel supportive and doable.

Want more practical, non-diet strategies to feed your ADHD brain with confidence?
📚 Comment ORDER and I’ll send you a universal link to grab my book 💜
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10/28/2025

Share your favorite high-protein food 👇

📢 PSA: These are just a few ideas! If you don’t like them or can’t eat certain foods due to allergies or sensory sensitivities, then you don’t need to eat them! Get curious so you can find protein options you enjoy, fit your budget, & satisfy your taste buds😋

For the last week of ADHD Awareness Month, I am going to share nutrients important for ADHD brains 🧠

Today, we’re going to chat about protein 🍗

Protein = building blocks for neurotransmitters like dopamine.

Eating enough protein can help with impulse control and focus. Pairing carb with a protein also helps steady your blood sugar.

Big peaks and dips in blood sugar can make ADHD traits more noticeable.

When many of my clients notice they’re hungry, they need to eat NOW! Having low-effort protein options on hand that require little to no prep can make it easier to honor your hunger and eat more consistently throughout the day.

Make a list 🗒 of proteins that require little to no prep or cooking & prioritize always having a few on hand so when you need a protein for a meal or snack it doesn’t feel like you have to climb a mountain to prepare it.

Comment CHEATSHEET to get my FREE 40 Lower Effort Proteins Guide 🥳
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10/23/2025

SNAP (Supplemental Nutrition Assistance Program) is at risk of being disrupted starting November 1 due to the ongoing government shutdown.

That means 41 million of Americans including families, children, disabled folks, and older adults could lose access to the money they rely on to eat.

As a dietitian (and human), it is heartbreaking to think about how much unnecessary suffering this will cause. Food is a human right.

This post breaks down:
🥫 What SNAP is
👩‍👩‍👧 Who uses it
💜 Why it matters
🧭 How to get help if your benefits are affected
🤝 How to support others in your community

💭 For every $1 spent on SNAP, about $1.80 is generated in local economic activity.

So these cuts don’t just hurt our most vulnerable…they ripple through communities.

⚠️ Disclaimer:
I will not be debating who is to blame for the shutdown in the comments. This post is meant to educate and share resources.

Please don’t post hurtful or judgmental comments toward people who rely on SNAP. Everyone deserves access to food and to be treated with dignity.

🫶 If this post helps, share it so others can find support and stay informed.

10/21/2025

Drop a 💜 if you’ve ever said, “I forgot to eat… and now I can’t stop.”

If you’re stuck in the ADHD binge/restrict cycle 🔁, you’re definitely not alone.

Every time I post about this, I hear:
👉 “Are you spying on me?”
👉 “Okay, this is literally me.”
👉 “Get out of my kitchen!”

I promise I’m not spying...I just know this cycle very well because I used to be stuck in it too.

A lot of people think this cycle only happens if you’re on ADHD meds.
But even without medication, it’s so easy to fall into:
🎯 Hyperfocus = forgetting to eat
🤯 Overwhelm makes it hard to decide what to eat
🪫 Low energy means meals get skipped
⚖️ Dieting or trying to “be good” with food keeps your intake low

Then, by late afternoon, your brain’s in panic mode and bingeing is your body’s way of catching up.

Breaking this cycle starts with one thing: eating more consistently.
Not easy with ADHD, but totally possible (and I’ll teach you how).

Inside my Intuitive Eating for ADHD Small Group Coaching Program, you’ll learn:
✅ ADHD-friendly ways to eat more consistently
✅ How to nourish your brain without rigid rules
✅ How to feel in control around food instead of like it controls you

After years of disordered eating, I can honestly say this kind of freedom is life-changing 💜

💜 I had to delay the start of my next group by a week (thank you for your patience, I caught something while traveling 😅), which means there’s still time to join before we begin next Tuesday, October 28.

💜 If you’ve been thinking about breaking free from the binge/restrict cycle, now’s the perfect time.

💜 Book a free discovery call through the link in my bio.

Let’s chat about whether this group is the right fit for you 💜
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10/10/2025

Have you ever felt addicted to carbs and sugar?

If so, you’re not alone! I want to take a second to validate the experience of feeling addicted to carbs.

When I was struggling with disordered eating and had a CHAOTIC relationship with food, I also felt addicted to carbs.

But ADHDers are not addicted to carbs or sugar (aka sweets).

Just like we are not addicted to dopamine.

Our brains have lower levels of dopamine so they are constantly seeking out ways to increase our dopamine levels.

Food, especially simple carbs, is a quick, tasty, and easy way to get a dopamine boost ⚡️

When food is one of our only tools for stimulation, this can lead to overeating or binge eating.

Here’s what can help:
✅ Eat enough & eat regularly
✅ Give yourself permission to eat for stimulation
✅ Find other sources of dopamine beyond food
✅ Engage your senses while eating

These things take practice, support, and unlearning a lot of diet culture & ableist messaging.

That’s exactly what we do together in my Intuitive Eating for ADHD Small Group Coaching Program. I will help you take the chaos out of eating and feel at ease around food 💜

My next group and last group of the year starts 10/21 🥳

Want to see if it’s a good fit?
Check out the link in my bio to book your FREE discovery call 💜
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10/07/2025

💜 Drop a 💜 if this hits home

Stuck in the ADHD binge/restrict cycle? You’re not alone — I’ve been there too.

This carousel shows the cycle: not eating enough/restricting during the day → bingeing later → swinging back and forth like a pendulum.

Why it happens:
💊 Stimulant meds zapping appetite
🧠 Hyperfocus or forgetting to eat
😵 Overwhelm deciding what to eat
🍳 Avoiding cooking/prep tasks
❓ Low hunger awareness / interoception
🚫 Restrictive dieting habits

Breaking the cycle isn’t about needing more willpower or self-control.

It’s about:
🔋Eating enough
🍽 Eating regularly
✌️Making peace with food
🧠 Supporting your ADHD brain

💡 Last group of the year! The next small group starts Tuesday, 10/21.

If you want to finally break free from this cycle, book a FREE discovery call using the ✨link in bio✨ to see if my program is a good fit🥳
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09/30/2025

Drop a 💜 if you needed to hear this

Last week, I called out harmful misinformation about autism and pregnancy (and I realize I could have communicated more clearly how I was doing that). Reading so many ableist comments made me sad 💔

BUT the backlash reminded me how much folks still don’t understand neurodiversity.

So let’s talk about it!

Neurodiversity means brains work in many different ways. There is no one “right” way to think, learn, or behave. ADHD, autism, and other types of neurodivergence are not flaws to be fixed. And that includes how we relate to food.

For many ADHD and neurodivergent folks, eating can feel chaotic. Forgetting meals, eating for stimulation, bingeing, or feeling guilt and shame around food are not failures. They are a reflection of how your brain and body work.

💜 You cannot “fix” your ADHD brain but you can learn to support your relationship with food without shame, judgment, or quick fixes.

That’s why I created my Intuitive Eating for ADHD Small Group. It is a shame-free space to:
💜 Understand and work with your brain to overcome binge eating
💜 Build practical strategies for eating that actually fit your life
💜 Connect with others who get it

📅 My last small group of 2025 starts on 10/21. Click the link in my bio to book a free discovery call and see if it feels like a fit.
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