EmPowered Nutrition

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Ithaca, NY
EmPowered Nutrition

CREATE YOUR OWN HAPPINESS. Remember, health
doesn’t look the same for everyone - you deserve your own version of happiness. LIFE WAS MEANT TO BE SIMPLE.

Empowering young women to simplify life by moving away from the all-consuming diet mentality that holds them back from finding their inner confidence, so they can define their own path of health and happiness. The standards of ‘real’ that diet culture promotes are plaguing your life with the ‘shoulds’ and holding you back from finding confidence in your food choices and your body. Health has been made into something that’s all-consuming and confusing, but why should it be? Help yourself out by keeping things simple, be in the present, and live a well-rounded, balanced life that lets you be you. EMBRACE YOUR STAGES OF CHANGE. Let’s keep it real - you can’t expect your body and life to stay the same. Be willing and open to learn and adapt as you evolve through different seasons of life. That’s when you’ll recognize there’s no endpoint - you’re simply growing. BE YOUR TRUE SELF. Your inner confidence comes from accepting yourself as you are, giving yourself grace, and savoring the little moments in life that bring you joy. Break free from believing that you must look a certain way in order to be ‘healthy’ - you can find your own unique path of health and happiness. COME AS YOU ARE. Your feelings and concerns are always valid and deserve to be heard without judgment. Come together with those who understand you and always welcome you to be you - because life wasn’t meant to be lived alone.

11/18/2023

Worried about the big day next week?? This is a great resource for keeping you on track these next few days!

06/19/2022

Strawberry season is in full swing! 🍓 They are my all-time favorite fruit, so once June hits I’m hitting up all the local farm stands to stock up. I also got some local berries in my CSA box this week, so I made some jam. Nothing beats fresh, homemade jam.

My favorite way to enjoy strawberries is strawberry shortcake or homemade jam on toast! Share your fave way to enjoy these delicious berries in the comments below ⬇️

04/20/2022

Ready for the Social Soirée with 🍐🍏🥝

04/14/2022

This what working with me looks like! Reach out for more details on how to get started working together or head to the link in my bio for my scheduling link.

04/02/2022

Happy April! It's a new month and April is Stress Awareness Month, so I'm popping in with a few ways you can support your health and wellbeing while reducing stress.

3 Ways to Support Your Health This Month:
1️⃣Create breaks in your day for snacks, quick walks, etc.
2️⃣Jot down 1-3 things you can do when feeling stressed
3️⃣Get ready for bed 15 minutes earlier than usual

SWIPE for more info and how exactly to do each of these helpful tips! Share what you're doing this month to support your health in the comments.

03/29/2022

Reminder: Everyone is unique which means we all have our own unique needs. Be skeptical of information sensationalizing food, or slapping labels on certain types of foods or food groups as a whole. Take a minute to reflect on the bullet points above and share what you come up with below.

03/21/2022

3 things you can do TODAY to get stop counting calories:

-Delete your calorie counting or tracking apps
-Start incorporating foods that you don’t know the caloric value of, this will help to challenge thoughts and give you more practice with not knowing/uncertainty
-Make a list of things you can do instead of focusing on food or calories. Lean on other things/activities to focus on or distract yourself in the moment with

Try these action steps out and see how you can continue to practice distancing yourself from calorie counting.

03/18/2022

We learned why bloating can happen earlier in the week, so now here are some tips on how to manage bloating symptoms.

-Eat smaller, more frequent meals
-Consider food intolerances, like lactose
-Avoid chewing gum, drinking through a straw, and carbonated beverages
-Be aware of your fiber intake - too much or too little can contribute
-Increase your water intake
-Include probiotics into your daily routine - this can be yogurt, fermented foods, or probiotic supplementation
-Try peppermint oil or digestive enzymes (search Digest Gold on Amazon)

03/16/2022

Why do I feel bloated?

Here are some common reasons:
-Going too long without eating
-Restricting food intake during the day
-Increasing food intake after long periods of restriction (refeeding)
-Food intolerances
-Chewing gum constantly

What can you do about the bloating? Remind yourself it is only temporary, gently massage your stomach, and practice deep breathing and stretching. Plus, stay tuned for more info on how to manage bloating symptoms.

03/09/2022

Shouting a Happy RD day to my fellow registered dietitians out there! 🎉

Real talk: there has been a lot of really intense, disheartening conversations not only in the world, but also within my profession the past few weeks. I mention this because I think it’s a relatable moment to our food and body relationships, as well. There are lots of times when we all want to give in to diet culture, or throw our hands up in frustration due to the ways of the world or our career. But honestly that frustration fuels me to continue to show up for my clients every day. Whether we talk about nutrition, body image, or the state of our media and country, all of it is so important to keep discussing and moving the needle towards health and happiness.

If you’ve made it this far in the post, also know that I’m here for you! I’m accepting new clients and would love to learn more about you and your goals around food and body image. Head to https://empowerednutrition.co/nutrition-coaching/ for more info and https://calendly.com/empowerednutrition/initialcoaching to schedule.

02/17/2022

Did you know that people with perfectionstic tendencies are more likely to fall into the dieting cycle?

When you feel pressure to follow rules it can interfere with your relationship to food and your body because you are chasing an impossible ideal. This leads to those feelings of needing to "be the best" compounded by all or nothing thinking that manifests as restricting food, over-exercising, following strict portions, etc. Then ultimately you end up feeling inadequate or like you "failed the diet" because there were so many guidelines that you naturally couldn't keep up. So if you find yourself scrolling your feed longing over other people's snapshots of perfect bodies, plates, and wardrobes - take a pause and ask yourself, "At what cost does this picture of perfect health and beauty entail...and is it worth it?"

02/09/2022

Okay, so if my brain needs 130 grams of carbs to function, what does that even look like?

It can look like a variety of different combinations day to day, here's just one example of 6 different carb items that add up to around 130 grams of carbs. Fueling your body appropriately doesn't have to be boring and tasteless, it can be comforting, yummy, and satisfying.

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Ithaca, NY
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https://www.empowerednutrition.co/

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