Aligned Nutrition

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Columbus, OH
Aligned Nutrition

A nutrition practice providing in-person and virtual counseling for those seeking ways to heal their

Check out out on Instagram where we share tips strategies and videos daily! or instagram.com/ alignednutrition

12/06/2021

I was recently asked: 🛑 “How do I stop punishing myself for overeating?”

The question made me sad but I know this person is not alone in how they feel.

Overeating can feel really frustrating, defeating, and hopeless.

While it’s normal for everyone to overeat sometimes but when it happens all the time - it can feel shameful and out of control.

⚡️ When I work with clients on how to reduce overeating, we first start by figuring out the cause or causes.

SOME OF THE MOST COMMON REASONS I SEE CLIENTS OVEREAT:

▪️You were overly hungry
▪️You had gone several hours without eating
▪️Your overall pattern of eating is not enough to meet your energy needs
▪️Your eating doesn’t support your physical activity levels
▪️You are stressed more than usual and/or not getting enough sleep
▪️You regularly feel guilty for “how you eat”
▪️You tell yourself you “shouldn’t eat” certain foods
▪️Food is part of a coping response for mental health challenges you may be facing or have a history of

SOMETHING TO NOTE: We often have very good reasons for overeating.

🖤 Hopefully, seeing some of these causes can help you have some compassion for yourself.

If you’re seeking more support and want to work with a dietitian, you can inquire to become a new client for 2022. Link in bio.

11/08/2021

🥦 As a dietitian, I’m in support of meals including protein and vegetables BUT…

👉 For some of us this concept of “always needing to eat a vegetable or protein” can become quite disordered.

❌ Rigid
❌ Rules
❌ Guilt if not

CONSIDER THIS:

✅ Carbs gives us energy and keep us full.

✅ Proteins feeds our body tissues and keep us full.

✅ Fats feed our body processes and keep us full.

‼️ Each is important but they do not need to be included at every single meal every single day.

*If you’re in early recovery from an eating disorder and working with a dietitian, please follow the meal plan you have.

11/04/2021

I have this conversation with a client at least once per week. 📣

Their roommate drinks coffee all day and eats at dinner.

Their friend does the same.

☕️ It’s hard when you’re trying to heal your relationship to food and learn to eat on a more regular basis.

You feel like why can others do this? It feels unfair.

FOR MY CLIENTS, I INVITE THEM TO CONSIDER:

▪️Coffee can be an energy boost and enjoyable ritual

▪️Coffee can temporarily suppress our appetites or not

▪️Food provides us with energy

▪️Eating and getting full reduces our appetite until it’s time to eat again

▪️Things can get mixed up when we aren’t eating enough and drinking coffee to make up for it

▪️Things can get mixed up when we don’t eat enough during the day because we are drinking coffee and our bodies want the missed food at night

👇 Have you noticed if coffee and food are related for you?

11/01/2021

I’M BACK 💕 Being present and enjoying my wedding was really special. Expect new food relationship posts but FIRST…

…I wanted to share a couple things about food freedom and weddings.

Weddings - whether it’s:

➖Your wedding
➖Being in a wedding
➖Attending a wedding

Or really any big social event, can bring about:

⭐️ Pressure to look a certain way
⭐️ Seeing people you don’t always see
⭐️ Lots of food and sweets
⭐️ Food anxiety and guilt
⭐️ Temptation to restrict food intake
⭐️ Fear of losing control around certain foods

I’ll never forget a conversation a special client of mine and I had about her wedding. 💍

She said something profound:

” I WANT TO FOCUS ON HOW I FEEL ON MY WEDDING DAY, NOT HOW I LOOK”

💎 This kept her present on the people around her and enjoying the moment. 💎

I feel really grateful that I healed my relationship with food and my body and that I could:

➖Enjoy cake with my husband
➖Not worry about how I will look in my dress
➖Look at wedding photos without being critical
➖Not stress or even think about what I will be eating ahead of time
➖Zero distraction or guilt with thoughts about food

🤗 Thanks for your understanding while I’ve been away. How have you been?

I really enjoy connecting with you on Instagram and I’m glad to be back.

09/14/2021

Do you compare your eating to other people? 👇

We live in a society that praises disordered eating.

SO YOU LEARN TO:
⁣
▪️Compare to others and past versions of yourself.
▪️ Feel guilty not being the healthiest eater.
▪️ Identify with being that one always orders the salad.⁣
⁣
YOU WANT TO:

Feel free eating but you feel torn.
What if you’re the only one getting seconds or ordering carbs? ⁣
⁣
THE PROCESS YOU GO THROUGH IS:⁣
⁣
I call it dethroning yourself.

👑Take off your crown 👑
⁣
Let go of the part of your identity that is defined by what you eat.

You’re so much more than that. ⁣
⁣

09/07/2021

“I haven’t eaten yet today” 👉 if you’ve ever said this or been around someone who did READ THIS

This past week, I’ve been talking to a lot of my clients who are college students and this phrase has come up SO MUCH.

Our society is disordered.
College campuses are disordered.
It’s seems everywhere is disordered.
We become disordered by internalizing these messages.

💎 I’ll tell you what I tell my clients 💎:

“It’s not cool to not eat.
I’m sorry for you and the person who said that to you.
Keep eating and being cool with what you’re doing.
Eating is normal.
Let’s normalize eating.”

🖤 SAVE THIS post for any time you need this reminder from a registered dietitian!

Need more?

If you struggle with having a support system while heal your relationship to food and want professional help, inquire to work with me via link in my bio.

09/03/2021

📣 If you feel guilty about not having a fruit or vegetable with every meal…

I was talking with a client this morning about how she feels guilty for eating unhealthy - aka - if a meal doesn’t include a fruit or vegetable. 🥦

She’s tired of always feeling bad if she just feels like having pizza - no vegetable in sight! 🍕Diet culture gasps. Do you relate?

WHAT WE TALKED ABOUT WAS THIS:

〰️Your body breaks all foods into carbohydrates, proteins, and fats - the three main macronutrients.

〰️ Fruit and vegetables are carbohydrates, too.

〰️ All carbohydrates whether they are from bread or fruit break down into sugar in the body.

〰️ Our body uses this sugar to fuel our body processes and our brains run exclusively on sugar.

I’M NOT SAYING:

Fruit and vegetables have no purpose. In addition to fiber, fruit and vegetables are great sources of vitamins, minerals, and phytochemicals.

WHAT I’M SAYING IS:

Let’s take the lens wider with eating beyond single meals, weekends, vacations, etc.

✌️Enjoy your meals this weekend - even if there isn’t a vegetable on the plate!

08/30/2021

🥗 Your entree arrives and you think to yourself 👉 “I should have ordered a salad”

Then you feel a little guilty and reassure yourself it’s okay.

But you still FEEL GUILTY.

👉 “I should have ordered a salad” is a THOUGHT you are having.

THOUGHTS:

➖Aren’t always true

➖Can be distorted versions of the truth

➖Have the power to completely affect our emotional states

LET’S CHALLENGE THIS THOUGHT:

➖Is it true that you SHOULD ALWAYS get a salad?

➖Are you eating less healthy if you don’t order a salad? Like 100% for sure true?

➖If you only order salads, in your experience does this ever impact your satisfaction and eating the rest of the day?

⬇️What do you think?⬇️

🖤 In time, our thoughts have less power over us and for a lot of us they change over time as we work to reframe them.

P.S. if you are in early stages of eating disorder recovery this strategy may not be helpful depending on the level of your anxiety. Talk to your therapist, dietitian, or individual treatment team.

08/23/2021

Why doesn’t healing your relationship to food always feel good?

Sometimes, food healing is great:

➖You have freedom and feel liberated
➖Do and eat things you never thought you could without guilt
➖You feel powerful and like you’re truly overcoming and changing.

Other times, you feel crappy:
➖The guilt and fear overcomes you
➖You gain weight or your feel uncomfortable constantly

Things happen this way because changing our BEHAVIORS is often what we have to do first.

Before our THOUGHTS can have a chance to change.

In other words, we have to take action and change. It can feel bad because our thoughts haven’t caught up yet.

CONSIDER THIS BODY IMAGE EXAMPLE:

You want to like your body more.
You can’t just will yourself to feel differently in an instant - to change your thoughts.

Instead, you change your behaviors.
You stop weighing yourself.
You avoid pinching yourself in front of the mirror.
You stop checking the waistband of your pants just to see whether you feel bigger.

BEHAVIORS can change THOUGHTS over time.

👆Your thoughts are still there unchanged.
👆But your behaviors change.
Your experiences change.
👆Over time, your thoughts will change.

🖤 Give your thoughts time to change. Give yourself compassion on the crappy days. But keep going.

Been feeling lost and want to save time on this food relationship healing process?

That’s what can happen when you work with a healthcare professional.

📝 Inquire to work with me via link in bio so we can help you start to create change for yourself in tangible steps.

08/10/2021

“If I start eating, I’m afraid I won’t stop” If you relate, READ THIS 👇

This is not an uncommon experience when you’re healing your relationship to food (and before!).

It’s hard because you feel like it’s proof you’re out of control and hopeless.

It makes you distrust your self and fear your hunger or general lack of control.

Instead of the negative assessment, consider these alternatives:

〰️Maybe you were hungry

〰️ Maybe that food is still loaded or “off limits”

〰️ Maybe you’re still working on healing deprivation

What do you think? Have you experienced this?

Want help figuring this out?

1:1 nutrition counseling: Aligned Nutrition specializes in healing from orthorexia, dieting, eating disorders, and disordered eating.

Learn more and inquire through the link in bio.

08/03/2021

Having a string of tough body image days? 😳

👉 Pick 1 of these strategies and test it out for 1 week.

👉 The point is to redirect yourself away from these behaviors so that you break the negative loops around your body image.

Once you begin practicing, expect some worthy and incremental change! 🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which 1 are you choosing? Share it with me 👇

06/21/2021

Let’s REFRAME the thought 👉 “I have time to exercise, so I should”

When we’re changing the way we think about eating and moving, it’s easy to catch thoughts like these.

We learn to be productive, fill our time, and DO.

👉We exercise to escape the guilty thoughts if we don’t.

👉We exercise to feel good.

Part of changing our relationship with exercise involves seeing ourselves as more than a to-do list and seeing how we spend our time differently.

✌️We choose to expand - living life beyond eating and exercising.

✌️We get to decide what to do with our free time - we have plenty of choices, wishes, and desires.

Sometimes, it’s exercise, other times it’s things like:

▪️Connecting with a friend
▪️Having a good laugh
▪️Trying out that class
▪️Reading up on something interesting
▪️Taking a nap
▪️Enjoying some alone time

✌️Or anything else that you might enjoy.

💕 Your time and you are valuable.

What is your favorite way to spend time right now? Share in the comments.

06/08/2021

💎 A client said “I’m just surprised I STILL think about food so much” and I told her…

One of the things I’ve learned in helping people heal from dieting, disordered eating, and eating disordered over the years is that it takes awhile to TRULY feel less interested in food.

When we stop restricting our food intake and eating foods we’ve forbidden for so long - we feel great! Freer! Powerful. Let obsessed.

BUT THEN…

Months later. Years Later.

🤷‍♀️ Why are we still interested in food so much?

BECAUSE WE ENCOUNTER:

New foods you haven’t habituated to
New situations
New stressors
New things that can send us back into more food interest than we would like

PLUS…it’s normal to be interested in food, still to some degree. Food can taste good. We can plan out meals and snacks. We can look forward to eating. We can be excited about food.

💎 We are allowed to enjoy food 💎

What food/foods are you working on thinking about a little less right now? 👇

06/07/2021

READ THIS if you’re feeling uninspired or defeated healing your relationship with food and your body 👇

Most people get in a rut with their food and body healing journey at some point.

You might be:

〰️Uncomfortable in your body
〰️Uninspired with eating
〰️In a chaotic pattern of skipping meals and overeating
〰️Tired of trying to change

Maybe you even feel like you haven’t made any progress at all.

🌟 Here’s the thing 🌟

You’re NOT in the same place you were before.

You might feel the same, but time moves forward.

You’ve learned things.

You are different than who you were yesterday.

Last week.

Last month.

Last year.

🧡 Share in the comments - how do YOU keep yourself motivated when you feel like giving up? ⬇️

P.S. If you feel stuck and have been for awhile, you could benefit from professional support from a dietitian. My job is to help you create a plan and help you change your relationship with food.

👩🏻‍💻 If that’s you, inquire to work with me via link in bio.

05/18/2021

As I wrestled with my sweaty sports bra, I had an epiphany... 🤯👇

Even though I healed my relationship to food over a decade ago, it’s been a back and forth process with exercise.

After years of pushing myself to work out under-fed and in the pursuit of weight loss or toning - it was easy for me to set aside and never pick back up.

While snapping 💥 my spandex into place, I realized that one of the reasons I waited to re-engage was because...

🤯 I still had a lot of black and white (but more subtle) thoughts restricting me from MOVEMENT 🤯

I was totally aligned with exercise not being militant, rigid, or for aesthetic reasons BUT exercise still had an identity and “things that needed to count” and lots of other rules that kept it from becoming something that was enjoyable and easy to fit into my routine.

If you relate, I’d like to save you some time and suffering.

EXERCISES THAT 'COUNT':
〰️ A walk with your dog
〰️ A studio class
〰️ A quick YouTube video
〰️ Anything that gets your heart rate up
〰️ Anything that breaks a sweat
〰️ Stretching
〰️ Dancing
〰️ Playing
... and literally anything you want, because simply just being in your body and taking care of yourself 'counts'

So...it all counts but who’s really counting?

Share in the comments your favorite exercise you’ve done lately 👇

05/14/2021

🍕 “Pizza is so bad for you.” A dietitian sharing why it’s not 👇

You’ve probably heard that pizza is bad for you. Maybe you have crappy experiences eating pizza.

Food (including pizza) is not inherently bad or good.

You might wonder “what do you mean it’s not good or bad?”

Let’s break it down with science.

When we eat pizza, our body sees pizza as the following foods:

🍞bread
🧀cheese
🍅tomatoes
🧅veggies
maybe meat

Chances are you eat these foods individually…so what happens when they are collectively together? 🤔

Food is neutral and it’s up to us to decide what that looks like. If you enjoy pizza, consider this your sign 🛑 to order it without guilt this weekend!

Address

2025 Riverside Drive
Columbus, OH
43221

Telephone

+16146643646

Website

http://alignednutrition.com/

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What We’re About

Eating is more complicated than we give it credit for. From the moment we begin eating as a child, habits and beliefs are deeply ingrained into our routines and thinking. Being obsessed with food, negative thoughts about our bodies, constant fear of weight gain - these issues take us away from our lives.

You know there’s more to life than worrying about your last meal or next. Imagine what it's like to feel free and confident around food. To accept happy hours, take vacations, eat something that sounds good without worrying about the impact on your eating.

What if you weren’t distracted by a negative relationship with food and your body? You could be more present and have more time for things you enjoy. You could focus on things that provide true nourishment - connection, joy, and satisfying life experiences.

Nutrition should be aligned with self care. It flows with your priorities and schedule but is always aligned with with what matters most in life. This is Aligned Nutrition.