Nuyou Nutrition Counseling

10/10/2024

There are not words. 🍕+ 🍝 +🍧= 🥰

10/05/2024

Out. Of. Office. 🇮🇹

09/08/2024

Unaesthetic reminder that buying clothes that fit your body as it is is one of the greatest acts of self love 💕
Your body will change shape and size over time. Some of it will be intentional, some of it, inevitably, will not.
It still deserves clothes that look good and FEEL good.
Get rid of clothes that don’t fit. Stop telling yourself you’ll get back to them one day. Stop telling yourself that you NEED to get back to a certain size, weight, shape. You don’t. Your body is beautiful and worthy just as it is.
Embrace it. All of it. As it is. ❤️

08/12/2024

08/12/2024

This one is for anyone, but especially the parents: eat the dessert.
As a kid, I vividly remember my mom always refusing desserts. Birthdays, holidays, didn’t matter. She wouldn’t eat them. To this day (she’s in her 70s) she avoids foods she feels are “fattening.” She weighs herself nearly every day and how she feels about herself is based on the number she sees.
As a child, teenager and even young adult, I modeled many of these behaviors that I learned from my mom. Before I had my first boyfriend I knew that certain foods made you fat and that being fat was somehow bad. It took me decades to unlearn those lies. Decades where I wasn’t properly nourished. Decades where- like so many of you- I deprived myself in the name of health.
So I implore you, parents of the next generation, eat the dessert. Let your kids eat “junk food,” in fact eat it with them. Instead of assigning moral value to food by calling it things like “unhealthy” or “junk” or “fattening”treat foods neutrally.
“This cake is yummy but it only has sugar. I need protein for strong muscles so I’m going to eat some chicken too.”
“I really like some chips with my sandwich but I also need some fiber for a happy tummy so Im going to have a few chips and an apple.”
Always add. Never take away. Show them that while some foods have more nutrients than others- all foods can fit and should be allowed.
If this sounds completely foreign to you, it might be time to heal your relationship with food. So that your children (hopefully) never have to. It can be scary, but I promise it’s well worth it ❤️

07/04/2024

A “successful” holiday only requires three steps:
1) Eat regular meals. No skipping or starving yourself to “save up” for the cookout or party foods
2) Hydrate. Be sure to replenish electrolytes and fluids if you are out in the heat and ESPECIALLY if you are drinking alcohol
3) Enjoy! One day/one meal will not disrupt your goals. Even if it did- YOU are more than your goals. You deserve joy and freedom when it comes to food.

05/25/2024

🇺🇸 To those who have served- we salute you. It is because of you we get to have weekends like this
🇺🇸 To those who remember- we see you. You are not alone 💙
🇺🇸 To those who have taken their final deployment- we remember you. Your sacrifice will not be forgotten.
It’s more than beer and hotdogs folks. Please take good care of each other. Dial 988 if you or someone you know is in crisis. Press 1 for Veterans.
🇺🇸 To all who have served- we thank you. Our thanks could never be enough.

05/24/2024

Nutrition is a science- not an opinion. Humans are clinically complex. As a result one person’s experience is likely very different from another. That’s why we do large scale studies to identify trends. It’s also why the results of those studies are highly nuanced and must be interpreted/relayed with caution. Individuals without the proper clinical training and background to interpret data correctly in the context of human physiology risk unintentionally (sometimes intentionally) causing harm by providing misleading and outright incorrect information to the public.
There are unfortunately also plenty of individuals with proper credentials (looking at you Dr Oz) who are misrepresenting the facts in order to gain fame or financial benefit. It’s infuriating and it needs to stop. So my advice to you is before you believe ANY nutrition information that you see on the internet ask yourself 2 questions:
1- What are the credentials of this person? Do they have formal medical training of any sort (hint: anyone calling themselves a “nutritionist” or “nutrition coach” does not)?
If the answer is no- the buck stops there. That person is not qualified to provide nutrition guidance.
2- Is this person selling something or trying to make money from this message?
Again- sadly many “qualified” professionals allow their conscience to be skewed by dollar signs. That’s not to say ALL of the information they provide is incorrect or presented for the wrong reasons. But I would definitely proceed with caution.

05/08/2024

Frozen pizza is a perfectly acceptable dinner.
Think ADD. Not subtract. What can I ADD to this meal to make it more nutritious. Today I went with a salad (adds fiber, micronutrients) and collagen (adds protein because ya girl is always short).
I could have added:
- fruit (fiber, micros)
- wilted spinach on top (fiber, micros)
- shredded rotisserie or frozen precooked chicken (protein)
- meat and cheese roll ups (protein, fat)
….you get the idea.
Adding gives you options. Subtracting gives you shame.
What will you be adding to your next meal?

05/06/2024

📣📣RDs are clinically trained professionals 📣📣
We have a WIDE scope of practice meaning we can help with lots of health conditions and concerns 🤗
We also have credentials to maintain. So any advice you receive from us must be backed by clinical research (not hearsay, not just one study, not anecdotal evidence).
I’m just gonna say it: most nutrition information out there is trash. It either 1) was never true to start with or 2) is an oversimplification of something that is partially true but not in the context it’s delivered. If you want answers- trust the professionals who have dedicated their careers to nutrition and nothing else.
To learn what good nutrition can do for you book a FREE Discovery Call today! Link in bio!

04/28/2024

Y’all I’ve said it once, and I’ll say it 1000 times again.
QUIT 👏🏻 SLEEPING 👏🏻 ON 👏🏻 THE 👏🏻 CARBS.
You need them. Your muscles need them. You need your muscles- for health- not just aesthetics.
Hands down the biggest mistake I see people make with nutrition REGARDLESS of what their goal are is not eating enough. Period.
If you’re not sure where to start, I STRONGLY suggest you work with a dietitian or coach who knows their way around nutrition for an individualized meal and workout plan. Your body is unique and so are its needs. Generic advice from gym bros (no hate) on the internet may or may not meet those needs.

04/28/2024

There’s no such thing as “lean muscle”
Because all muscle tissue is lean.
Now first and foremost I want to say that having a lean aesthetic is NOT indicative of superior physical fitness. In many cases it is actually quite the opposite. Body fat deposits are largely determined by genetics. As such lean individuals are either genetically designed to be that way or go to dangerous extents to create shape their body does not naturally hold. That said- let’s go down this rabbit hole for educational purposes…
When people say they want a “lean” aesthetic what they really want is muscle mass that is surrounded my minimal fat mass.
That may or may not be possible depending on your genetic makeup (which determines how much fat mass you tend to carry and where).
That said, most people make the mistake of not eating enough and not lifting enough for fear of getting “bulky.”
Muscle is not inherently bulky. You need A LOT of it if you want to get Rock-chic. That takes years of consistent training and again relies heavily on genetics.
So if you want to look “leaner” my suggestion is start by building muscle. That means lifting heavy and EATING to support muscle growth. (I’d recommend this for overall health as well as aesthetics but that’s a topic for a different day..).
Fat loss is an entirely separate process. It may come in conjunction with muscle growth but it may also be secondary. It’s also NOT NECESSARY for health (again…different can of worms).
If these are your goals is STRONGLY suggest you work with a dietitian or coach who knows their way around nutrition for an individualized meal and workout plan. Your body is unique and so are its needs. Generic advice from gym bros (no hate) on the internet may or may may not meet those needs.

04/24/2024

Tonight reminds me of a very simple rule that I enforce with each and every one of my clients.
FED. IS. BEST.
Period. No exceptions. Tonight my dinner was a bowl of cereal and a protein shake. After today that is all I had energy for. Is it glorious? No. Perfectly balanced? Absolutely not. But it’s nourishment and it will suffice for now.
If you find yourself in a position where you can’t make a meal remember these words: fed is best. Period.

04/23/2024

Some of yall listen to Joe Rogan and it shows 😂.
But in all seriousness the diet is not only hypothetical at best, it can also be quite dangerous.
The original hypothesis is based on epidemiological studies showing lower rates of certain diseases amongst certain (surprise- European!) populations. It postulates that ancestral diets followed by these populations centuries ago somehow translates to better health outcomes in the now.
Unsurprisingly this completely biased take completely neglects to account for modern determinants of health including income, education level, access to healthcare and bias within the healthcare system.
It also is based in almost NO clinical data. While there are a few (very small, very short term) studies- many have mixed/conflicting results and certainly don’t paint themselves as the “body of evidence” many enthusiasts claim.
However there are facts that we know:
1) fiber is essential for cardiovascular and colon health. It is directly linked to the prevention of many GI related diseases including colon cancer
2) the more and more varied the nutrients the better. Antioxidants and vitamins come in bright colors- ie fruits and vegetables. The more we incorporate these foods into our diet the better chance we stand against acute and chronic illnesses (again, cancer).
3) Restrictive diets aren’t sustainable. They also increase risk for disordered eating and malnutrition. Reminder: malnourished and underweight are NOT the same thing.
So my take- skip it. Sure incorporate these foods regularly if you enjoy them. But the sooner we stop looking for a “cure-all” diet and instead start to address the social and political underpinnings of chronic diseases- the better we’re all going to be.

04/17/2024

Ok before you all come for me- yes, low carb diets do produce weight loss AT FIRST but we need to consider a few things:
1) The weight lost is muscle shrinking. It is NOT fat loss. Our muscles store a tremendous amount of energy in the form of glycogen, which also holds water. Both are essential for our muscles to function properly. When you cut carbs- you lose your glycogen stores, and the water with it rapidly.
2) Muscle wasting slows down your metabolism. If your muscles don’t have the nutrient stores they need to function, they don’t. Yes, they can convert fat to carbs for energy, and do. But this is a taxing and inefficient process. Ultimately your body will slow down to conserve resources until its preferred energy source is available.
3) Cutting carbs generally means cutting calories. Compared to carbs, fats and proteins are much denser and make us much fuller. Therefore we can only eat so much. Carbs are a great energy source, but they are digested quickly. When we cut carbs we almost inevitably cut calories as well. A calorie deficit will cause weight loss- but it has nothing to do with carbs specifically.
4) Foods rich in carbohydrates also contain lots of other nutrients that we need such as b-vitamins and fiber. Cutting carbs puts us at immense risk for malnutrition. And yes, you can be malnourished even if you are overweight or obese.
5) Generally human bodies do better with an abundance and variety of nutrients rather than stringent limitations. Decades of research across a multitude of disease states support that claim.
6) Carbs are delicious. Period.
So can we quit with this toxic narrative of “refined carbs” this and “simple sugars” that? Those are literally made up terms from a food/wellness industry trying to sell you alternative products. They literally create the problem to sell you the solution. Carbs aren’t problematic. They never were, they never will be. 🥖 🍝 🥯 🍩

04/10/2024

If you’re not already acquainted let me introduce you to and why it matters.
Patreon is a great way to support creators of all genres. The financial backing helps to provide stability to allow them the time and creative space they need to create more content.
Patreon gives YOU more. Access to more and better content, deeper, more personalized discussion, exclusive deals and bts looks etc. Most creators elicit feedback often from their patrons so you often have a voice in what they create!
Patreon also gives you access to a community. A community of folks who at the very least support similar causes as you. In a digitized world it’s no secret that we could all use a little more coming together and a little less getting caught up in the riff-raff
Obviously I’m here to sell you mine. Memberships start at just $5/mo which buys you access to exclusive podcasts, workshops and a community of anti-diet folks to support you on your journey 🤗. Join here: https://www.patreon.com/nuyounutrition?utm_campaign=creatorshare_creator
Looking for other creators to support? Below are a list of some of my favorites!



What are some of your faves?? 👇🏻👇🏻

04/02/2024

I see it ALL the time.
“I don’t have time to prepare a meal from scratch, so I’m not going to prepare one at all.”
“I buy all of these veggies but then I don’t make them and they go bad. I’m just wasting money.”
“I know I should eat more vegetables, but I can’t get the rest of the family on board.”
Sound familiar?
STOP. 👏🏻SLEEPING. 👏🏻ON. 👏🏻FROZEN. 👏🏻AND. 👏🏻👏🏻CANNED. 👏🏻VEGGIES.
They’re not bad for you.
They’re not laced with “preservatives.”
They’re not “highly processed” (AND “highly processed” doesn’t even have any kind of real scientific meaning. It’s a made up term by influencers and supplement companies to scare you into buying their products).
Frozen veggies are generally MORE nutritious than fresh. They’re also cheap to buy, easy to store, and quick to add to meals.
Canned veggies lose *some* nutrition in the canning process but overall are still highly nutritious and again easy to store, add and portion.
So can we ease up on the cooking from scratch mentality? It’s great if you can. Truly. But you can feed yourself nourishing meals without spending an hour in prep.

03/25/2024

As comes to a close I figured I’d drop a little knowledge on you all about the difference between an RD (me) and literally any other nutrition profession.
If someone calls themselves anything OTHER than a Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) i.e “nutrition specialist,” “nutrition coach,” “personal trainer,” etc. they fall under the “nutritionist” category in this post. And do NOT have the credentials to provide medically tailored nutrition advice.
Now, just because they don’t have a whole degree doesn’t mean they know nothing. Very often folks have taken the time to educate themselves on nutrition basics and can very adequately provide basic nutrition guidance to healthy individuals.
But the second there is a disease state (diabetes, high cholesterol, hormone/thyroid disorders, high blood pressure etc) it needs to be an RD. I’d also highly recommend seeking out an RD if you have any history of disordered eating or have spent so long dieting that you’re not sure what to eat anymore. These conditions are nuanced and require a lot of specialized counseling and assessment that lesser trained folks may not be equipped to manage. (But they should also know their own scope and refer out when their limit is reached- in my experience most do!).