Ayala Nutrition, LLC

Ayala Nutrition, LLC Stop overeating and obsessing about food- for good. Ditch guilt, tracking and starting over every Mon
Join the no-diet path to food peace today! Call today!

Since 2014, Ayala Nutrition has been assisting clients both online and in person on their nutritional journey. We specialize in eating disorders but can work with anyone who has nutritional concerns. We will work with you to make an individualized plan that leads to sustained changes.

So many of us didn’t just learn what to eat — we learned how to feel about food.And for a lot of us, that meant shame, s...
01/22/2026

So many of us didn’t just learn what to eat — we learned how to feel about food.

And for a lot of us, that meant shame, secrecy, and rules that followed us well into adulthood.

That moment with my daughter stopped me in my tracks.
Not because it was rehearsed or perfect — but because it showed me what’s possible when food isn’t treated like a reward, a test, or something to fear.

We don’t have to parent perfectly to break the cycle.
We just have to be willing to tell a different story than the one we were handed.

If this hit close to home, you’re not behind — you’re doing the work.

And I’d love to hear… what’s one food rule you’re intentionally leaving behind with your kids? 💛

01/21/2026

I’ll admit it — there was a time I told my husband, “Get your own cookies.”
I thought I was being “balanced” because I allowed dessert… just not often. Like once a month or so.

What I didn’t realize then?
That was still restriction.

Me with desserts I don’t eat often:
✨ guarding them like a dragon with gold ✨

Me when desserts are allowed regularly:
“Oh yeah, you can have one.”

If your brain is tracking every bite, counting what’s left, or panicking about sharing — that’s usually not a willpower problem.
It’s a sign dessert isn’t happening often enough.

Follow me if you've ever felt like a greedy 5 year old with your desserts!

01/20/2026

Ever notice how “this is so good, I can’t stop eating” usually isn’t about the dessert…

It’s about scarcity.

When a food feels rare (like holiday foods), off-limits, or “last chance,” your brain flips into:
👉 eat it now
👉 eat more than you want
👉 who knows when you’ll have this again

That’s not lack of control.
That’s a nervous system responding to restriction.

The irony?
When foods are allowed regularly—without guilt—the urgency fades.
You enjoy it and you naturally stop when it’s enough.

If this thought shows up a lot for you, it’s not a willpower issue.
It’s a sign your relationship with food needs more permission, not more rules.

Follow me for the next time a dessert feels way louder than it should 🍰✨

01/18/2026

That tiny sliver turns into five real fast when brownies feel restricted.
Not because you lack control — but because your brain is negotiating.

✨ “If I just take a little… it doesn’t really count.”
✨ “Okay one more to make it even.”
✨ “Well now I’ve basically had one, so…”

This is what food rules do.
They turn brownies into math problems instead of food.

A full brownie eaten on purpose usually ends the loop way faster than five sneaky slivers ever will.

Follow me for the next time you're considering a sliver instead of a real brownie serving.

And comment of DM BROWNIE and I'll send you my free guide to stop overeating and end the mental food gymnastics for good.

01/16/2026

You weren’t out of control.
You were negotiating with a craving.

An apple.
A rice cake.
Some yogurt.
A granola bar.

Still thinking about the Oreo… because that’s what you actually wanted.

This is what happens when we try to “out-smart” cravings instead of listening to them.
The food isn’t the problem — the rules around it are.

When you give yourself permission to eat the Oreo without guilt, it usually ends with… a couple Oreos.
Not the whole sleeve eaten in frustration.

Cravings aren’t a failure of willpower.
They’re information.

And honoring them earlier is often the most peaceful option 🍪✨

Follow me for the next time you’re trying to eat around the food you really want.

And comment or DM OREO and I'll send you my free guide to stop overeating without restricting or tracking

01/15/2026

✨ You have stretches of the day where you’re not thinking about food
That usually means your body is getting enough fuel. When nutrition is adequate, food doesn’t have to live rent-free in your brain all day.

✨ You p**p most days (yes, it matters)
Daily bowel movements are a good sign you’re eating regularly, getting some fiber, and drinking enough fluids. Not glamorous — but very telling.

✨ Choosing what to eat isn’t a big deal
When food decisions feel pretty neutral, it’s often because you’re not tangled up in a bunch of “shoulds,” labels, or food guilt.

✨ You get hungry around similar times each day
Regular meals = predictable hunger cues. Sporadic eating often leads to either no hunger signals… or ravenous ones that come out of nowhere.

✨ You can eat off-schedule without panicking
An unplanned snack or meal doesn’t send you into a spiral because you trust your body to adjust day to day.

If your version of “healthy” doesn’t look perfect but feels calm, flexible, and sustainable — you’re probably doing better than you think 💛

Follow me for the days you’re convinced you’re “doing it wrong.”

Ever notice how the moment you label a food as “bad,” it suddenly becomes the only thing your brain can think about?That...
01/14/2026

Ever notice how the moment you label a food as “bad,” it suddenly becomes the only thing your brain can think about?

That’s not a lack of willpower.
That’s restriction doing exactly what it does best: making food louder.

Cravings don’t disappear when you try harder.
They soften when permission is real.

And yes—sometimes that means brownies.
Other times it’s fruit.
Often it’s both, because humans are not robots or Pinterest meal plans.

If your brain has been stuck in food-rule survival mode, this is your reminder:
You’re not broken. The rules are.

👉 Follow for non-diet sarcasm, science, and peace around food.

01/13/2026

Buffets mess with everyone’s hunger cues — especially if you’re learning to eat intuitively.

When money, abundance, and old “don’t waste it” rules collide, your stomach doesn’t stand a chance.
Suddenly it’s not about hunger anymore — it’s about value, fairness, and getting your money’s worth.

If buffets feel hard, here are a few ways to make them less chaotic:

• Do a quick walk-through before grabbing food — let your eyes decide first
• Start with foods you actually want, not the “shoulds”
• Take smaller portions knowing you can go back
• Pause halfway through your plate and check in (not to stop — just to notice)
• Remember: fullness still counts, even if there’s more food available

And yes — sometimes you’ll eat past comfortable fullness at a buffet.
That doesn’t mean intuitive eating “isn’t working.” It means you’re human.

Intuitive eating isn’t about perfect plates — it’s about curiosity, flexibility, and trust over time.

Follow me if holidays, buffets, or abundance situations still bring up stress around food. Comment of DM me BUFFET and I'll send you my free guide to help you stop the restricting/overeating cycle for good.

01/12/2026

I had a friend in college who could leave a few bites of dessert on her plate…
Meanwhile, I was wondering if licking the plate was socially acceptable.

At the time, I thought something was wrong with me.
Why couldn’t I just stop when I was “supposed to”? Why couldn't I be satisfied with less?

What I didn’t realize yet was how much food rules were driving the need to eat it all
When dessert feels rare, forbidden, or “earned,” your brain treats it like scarcity.
And scarcity makes finishing feel necessary.

Learning to leave food behind didn’t come from willpower.
It came from removing the negative food labels…
and giving myself real permission to enjoy food without guilt.

If you’ve ever felt like you had to finish a dessert no matter what, especially one that doesn't even taste great, you're not broken- you're just acting with a scarcity mentality

And yes, it does get easier when food finally feels unjudged.

Follow me for more tips on removing the food labels and changing how you feel around food.

01/10/2026

Your body whispers long before it yells.

That calm “I’m good” feeling?
That’s fullness.

But if you’ve spent years pushing past it — because of restriction, food rules, or eating on autopilot — those quieter signals can be hard to notice.
So your body gets louder.

Instead of gentle cues, you get overly full, uncomfortable, stuffed, regret.

Here are some early signs you’ve eaten enough (before the “whoa” moment):

• Food stops tasting as exciting
• You feel more relaxed, less urgent about eating
• You could keep eating, but you don’t need to
• Your breathing slows, your shoulders drop
• You start thinking about what’s next (conversation, TV, your day)

Learning to pause at enough is a skill — not willpower.
And it comes back when food isn’t rushed, restricted, or moralized.

If you often don’t realize you’re full until it’s too late, you’re not broken.
You’re just relearning how to listen — and that’s something I help clients practice every day.

Follow me for more tips on breaking the diet cycle for good.

01/09/2026

Skipping breakfast doesn’t give you wiggle room to eat more later
It gives your brain a 4-hour job: thinking about food.

That mental tug-of-war…
The distraction.
The counting down until lunch.
The irritability that sneaks in by mid-morning.

That’s not discipline — that’s your body asking for fuel.

When you skip breakfast, your brain is doing exactly what it’s designed to do:
protect you from running on empty.

Eating earlier doesn’t make you eat more overall for the day
It actually makes food quieter later in the day.

Follow me if you’re tired of spending your mornings negotiating with hunger and your afternoons fighting cravings

You deserve mornings that feel calm… not consumed by food math. ☕️

01/09/2026

A lot of people get stuck trying to label every urge to eat as either “real hunger” or “just a craving.”
And honestly? That can make things more confusing — especially if you’ve dieted or struggled with binge eating.

Here’s a helpful reframe:

👉 Hunger shows up when your body needs energy. It can be physical or mental (yes, thinking about food counts). Hunger often comes on gradually and can be met with a variety of foods.
👉 Cravings are often about satisfaction, pleasure, or comfort — and that’s still a valid reason to eat. Cravings tend to come on suddenly and with urgency and typically aren't met with "any" food but "that" food.

The problem isn’t cravings.
The problem is when hunger goes unmet… and cravings get moralized.

When you eat enough regularly and allow foods without guilt, it becomes much easier to notice what your body is actually asking for — whether that’s fuel, satisfaction, or both.

Sometimes it’s ice cream because you’re hungry.
Sometimes it’s ice cream because you want ice cream.
Both are okay.

Follow me if you’re tired of overanalyzing every bite and want peace around food again

Address

Frederick, MD
21701

Opening Hours

Monday 9am - 2:30pm
4pm - 8pm
Tuesday 9am - 2:30pm
Wednesday 9am - 2:30pm
4pm - 8pm
Thursday 12pm - 2:30pm
Friday 12pm - 2:30pm
Saturday 9am - 12pm

Website

https://www.ayalanutritioncourses.com/workwithme

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