Alissa Rumsey Nutrition and Wellness

Non-diet Registered Dietitians and Intuitive Eating Coaches, helping people ditch the diets and make peace with food and their bodies.

Alissa Rumsey, MS, RD, CDN, CSCS, is a registered dietitian, certified strength and conditioning specialist, and the owner of Alissa Rumsey Nutrition and Wellness. She helps people who are frustrated with dieting rediscover the joy of eating, learn to honor their hunger and fullness cues, and trust themselves around food again. Through guided nutrition coaching, intuitive and mindful eating behaviors, personalized meal planning, and weekly support you’ll develop long-term, sustainable lifestyle habits, no deprivation required. As a freelance writer, speaker and spokesperson, she consults with a variety of companies and frequently appears in national media including NBC Nightly News, ABC News, Prevention, Health, SELF and Women’s Health. Interested in working with Alissa? Learn more at alissarumsey.com or by emailing [email protected].

You can hold space for both gratitude AND sadness, frustration or anger. It doesn’t have to be so black and white. Both are valid feelings and you're not wrong for feeling either way. I’m sharing both my privileges & what I’m sad about right now:

My Privileges:
-I have access to and money for groceries and essentials
-I have a mostly online business, so I’m able to work
-I have enough money saved so that even if my business takes a bit of a hit, I’ll be ok
-I’m not currently a caregiver, so I only have to worry about taking care of myself
-I have a supportive partner who lives close by and who is currently cohabitating with me so that we are not alone while we have to physically distance from other people
-I have safe and secure housing that I’m not in danger of losing
-I am healthy physically and mentally, and have coping tools and people I can lean on if I need help

What I’m sad/disappointed about:
-I had to cancel a trip to CA last weekend to visit my niece and nephew and I’m SO upset that I may not get to see them for several months, if not longer
-I had to move two weekend-long in-person Retreats to virtual only, which means I’m losing time and money that I spent in planning them
-I had to cancel a trip to FL to visit my mom, I’m sad both about not getting to spend quality time with her and also missing out on warm weather and the beach
-I am so sad that I won’t be able to see my dad for months, and I’m also so worried about him as he lives alone and is in the high risk group
-I’m worried that I’ll be stuck in nyc for months on end and won’t be able to get any nature

Both can coexist, and you deserve to process any and all feelings you’re having right now - just as you can feel compassionate towards and worries for people who are much worse off than you right now.

I’d love to hear from you: share some of your privileges AND sadness with me in the comments.

alissarumsey.com

How To Manage Food and Eating During Quarantine

Have you noticed a change in your eating behaviors, thoughts related to body image or even just your mood since the start of this COVID-19 pandemic? This new reality (social isolation/distancing) that most of us are experiencing is a huge shift in circumstances and is bound to have an effect on us in some way.

Many of my clients are expressing feeling out of control around food, eating different foods than they normally would, and have noticed diet mentality-type thoughts creeping in more frequently.

If you’re feeling similarly, know that these changes you’re experiencing are natural, and more importantly, know that it is OKAY to be feeling this way.

Head over my blog for a post that breaks down why these feelings are valid, and tips for showing yourself some compassion during a time where there is so much uncertainty. We’re all in this together and I would love to hear your thoughts in the comments!

alissarumsey.com If you're socially isolating for COVID-19, here are tips on how to manage your food and eating behaviors during quarantine.

danceswithfat.org

The Food Morality Thing

One of my clients and I had a fascinating discussion on food and morality this morning, which prompted me to want to share some more on this. So often we make food choices out of feeling 'virtuous' or 'good' for doing so (whether this is conscious or subconscious) - these messages have been drummed into us for years. It's a really interesting thing to explore and unpack, to explore what biases and beliefs you may have around food.

This article by Raegan Chastain is a great place to start:

https://danceswithfat.org/2014/09/13/the-food-morality-thing

danceswithfat.org Allison is a new reader, and she e-mailed to ask me a question that I get a lot regarding my feelings about food moralizing – the practicing of labeling food as good, bad, clean, sinful, jun…

alissarumsey.com

Body Image Reboot

There are just 5 spots left in the spring Body Image Reboot online group program! This 8-week, live, online program starts March 30th and will help you move from body obsession and self-doubt to body FREEDOM and empowerment. You will be led step-by-step through the journey of exploring and understanding your history with your body, breaking down your belief system and internalized negative thought patterns, and getting to a place of true body (and LIFE) freedom.

Learn more and sign up here: www.alissarumsey.com/reboot

alissarumsey.com Transform your relationship with your body and yourself. An online program designed to empower you and help you improve your body image, increase your self-confidence and find body acceptance, so you can live an authentic, unapologetic life.

alissarumsey.com

The 17 Best Intuitive Eating Podcasts | Non-Diet Dietitian Nutritionist

Anyone else itching to introduce something different into their routine right about now? As much as all of this social distancing can feel tedious, I’m determined to find the silver lining in all of this – more time to do the things I never have time for typically! One thing I feel I don’t get to do enough is listen to podcasts. Not only can they be so informative, inspirational, funny and creative, but they kind of have a way of making you feel like you’re part of a conversation. How fitting for a time when we may feel like we’re not communicating with people as much as we normally would! A few months ago, I wrote a blog post where I compiled some of my favorite intuitive eating podcasts. I’m re-sharing it today because if you guys are like me, you could use something new to shake up your routine. I like to start my mornings listening to something informative to get my brain going! What are some of your favorite podcasts to listen to?

alissarumsey.com A list of the best intuitive eating podcasts to help you integrate the principles of intuitive eating and anti-diet approach into your life.

If you’ve noticed my posts shifting more lately, this is why. As I learn more about feminism, and intersectional feminism in particular, there is no denying that it needs to be a part of any anti-diet work. Diet culture is rooted in patriarchy - men benefit from women being preoccupied by dieting and conforming to body ideals. Obsessing about weight, size and appearance is harmful and holds women back. We can’t do the work of resisting diet culture, healing disordered eating, and working on body image and body liberation if we aren’t talking about intersectional feminism.

Taylor Wolfram, MS, RDN, LDN wrote an incredible blog post that introduces these topics. I HIGHLY recommend giving it a read. Even if you don’t consider yourself a feminist (or maybe especially if), there are a lot of important, thought provoking points.

A few excerpts/definitions from her post:

1. Feminism = “A very basic definition is equality between sexes & genders. Economically, politically, culturally, etc. What it does not mean is hating men, only caring about cisgender women or making women the dominant sex or gender.”

2. Intersectionality = “A lens, a prism, for seeing the way in which various forms of inequality often operate together and exacerbate each other. We tend to talk about race inequality as separate from inequality based on gender, class, sexuality or immigrant status. What’s often missing is how some people are subject to all of these, & the experience is not just the sum of its parts.” - Kimberle Crenshaw

3. “Intersectionality is imperative for inclusive feminism. Otherwise, marginalized people get left behind and white women act as just another oppressor.” - Taylor Wolfram, MS, RDN, LDN

I’ve been thinking about this for a while, so you can expect some more thoughts on this from me. But for now, don’t forget to check out Taylor’s blog post!
https://www.taylorwolfram.com/feminism/

alissarumsey.com

Body Image Reboot

We live in a society that is CONSTANTLY judging women’s bodies and telling us how to look, how to act, and how we “should” live our lives. It’s no wonder so many of us spend SO. MUCH. time, money and energy worrying about our bodies, comparing them to others, and putting our life on hold until we reach our “ideal” body.

Screw that. You deserve so MUCH MORE than this. You deserve to find true body acceptance and finally feel FREE. FREE from diet culture. FREE from society's expectations.

You can stop all the “shoulds” and start living YOUR OWN authentic and empowered life! Because here’s the secret: YOUR BODY IS NOT THE PROBLEM

The problem is our culture; a society that worships thinness and equates being thin to being healthy, being happy, and being a "good" person. We've all grown up in this culture, so it's deeply ingrained in all of us. ⁠As women, most of us have been taught from a young age that thin bodies = good bodies. And to be a “good girl”, to be worthy, we must be in a small body. But this is 100% BS! If you’re looking for help and support moving from body obsession → body (and mind and LIFE) freedom, acceptance and respect, the waitlist for the spring Body Image Reboot online program is now OPEN! Head to my blog for more info!

alissarumsey.com Transform your relationship with your body and yourself. An online program designed to empower you and help you improve your body image, increase your self-confidence and find body acceptance, so you can live an authentic, unapologetic life.

Who can relate? A common stuck point in intuitive eating: releasing physical restriction of foods but still mentally or emotionally restricting.

You decide to give yourself unconditional permission to eat, begin to allow yourself to eat whatever you want, and keep all the foods around but after several weeks (or months) you’re still feeling out of control around food, still binging, still having a hard time finding “comfortable” fullness - then you may be still mentally restricting.

Sound familiar to anyone? Included are several recent examples from some of my clients who are working on letting go of mental restrictions. Head over to my blog for more information on intuitive eating and overcoming mental restriction!

Do you ever notice how frequent diet, food and weight talk has become?⁠

Whether it's social events, cocktail hour, in the office, even small talk with strangers - there seems to be no end to it! And if you're working on improving your relationship to food and your body - and are trying to give up dieting - it can be tough to navigate when the talk is all around you.⁠

So these are a few helpful reminders as we head into the weekend and you find yourself in a situation where there is diet talk, weight talk or body bashing.⁠. For more sample responses for diet talk that comes up in social situations, at the gym, at a restaurant, with family, or just in passing, The Wellful came up with a full guide up on my blog!
https://alissarumsey.com/intuitive-eating/how-to-respond-to-diet-talk/

Recently, someone shared with me that she'd never known that there was another way outside of diets and weight loss. If these are new concepts to you too, there is another way. A different path:

One that allows you to tap into your body's wisdom and intuition.⁠

One that lets you live in freedom, instead of feeling trapped and small.

One that allows you to be your big, expansive selves - that doesn't force you to shrink to fit into a mold.

One in which you can take up space, and not feel like you need to apologize for it.⁠ This different path leads to TRUE health and happiness: physical, mental and emotional health.⁠

It leads to more time, energy and mental space. So that you can connect more to your body and yourself, take care of yourself, spend time with your loved ones, do the work that you love, answer your calling.⁠

As always, this is not in any way meant to shame those people who may be currently dieting, trying to lose weight, or who desire to change their body size. But to show that - despite what our culture and the media tend to tell us - there is another way.

Do you struggle to accept the body you see in the mirror? If so - you are not alone. We live in a society that is CONSTANTLY judging women’s bodies and telling us how to look, how to act, and how we “should” live our lives. No wonder so many of us spend so. much. time, money and energy worrying about our bodies, comparing them to others, and putting our life on hold until we reach our “ideal” body.

Well screw that. You deserve so MUCH MORE than this. You deserve to find true body acceptance and finally feel FREE.
Free from diet culture. Free from society's expectations.
You can stop all the “shoulds” and start living YOUR OWN authentic and empowered life.

I’m excited to share that the waitlist for the Body Image Reboot spring cohort is OPEN! The spring session of the Body Image Reboot starts March 30th. Join the waitlist here: www.alissarumsey.com/body-image-reboot-waitlist

The beta version of the Body Image Reboot launched to a small cohort last fall, and the results were MIND-BLOWING. These women dove in deep, discovering the root causes of their body image, confidence, and self-esteem struggles. Through their work and vulnerability, they moved from body hate to body neutrality. They redefined how they perceive beauty, health and weight. They have increased confidence and are no longer constantly comparing themselves to others.

In this 8-week program, held LIVE online, you will go through the exact transformational method that I use with my private coaching clients - to move from body obsession to body (and mind and life!) freedom.

Even if you're on the fence about the program, I'd highly recommend joining the waitlist as you get a bunch of special deals and bonuses, including:

**Special early-bird pricing - $100 off program registration
**FREE Enrollment in my Intuitive Eating Crash Course ($97 value)
**a FREE 45-minute strategy call with me, to create a customized action plan on how to get the absolute most out of the program ($250 value)

By joining the waitlist, you aren't committing to anything - you'll just be the first one to hear when enrollment opens next week :) Join the waitlist here: www.alissarumsey.com/body-image-reboot-waitlist

If you are ready to truly find peace and freedom in your here and now body. To live life on YOUR terms. And to be unapologetically YOU - then I want to help you get there

One of my recent posts generated a bunch of questions: “If Intuitive Eating is ‘eat whatever you want’ how will you ever be healthy?” Or some version of “But what about nutrition?” In short: intuitive is NOT “eat whatever/whenever”. Yes, you have PERMISSION to do so, but that doesn’t mean you do this - because that often won’t be a pleasurable or satisfying experience, and probably won’t feel that great.

Intuitive eating DOES include nutrition, however it’s the 10th (and last) principle of for a reason. It might seem counterintuitive (no pun intended) to hold off on talking about nutrition, but there’s a good reason for it! When we start talking about nutrition specifics, even from a non-diet approach, it’s important that that unlearning and processing of the other principles of intuitive eating has had time to sink in first.

I love this explanation from The Wellful:
"Diets often lead with nutrition information without regard for what framework and relationship we have with food, so to undo that, intuitive eating starts from the bottom. You first have to rebuild a stable structure and relationship to food, and later can add in the nutrition component."

When you’ve made peace with food, tuned out the food police, and are able to make food choices without fear or guilt, then you can work on adding in gentle nutrition. The ‘gentle’ part is important and reflective of the flexibility and permission that is so integral to intuitive eating. Having that flexibility and groundwork set up by the other principles is what allows you to truly explore and find what feels good and works for you, individually. The key is that you are making the choices from a place of honoring your health, NOT from any lingering diet culture motivations.

Also, standard disclaimer that much of our health is NOT in our hands. Modifiable risk factors account for ~25-30% of health outcomes, and of this only 7-10% is related to diet and exercise - so something, but not as much as we think!

A few Friday reminders for you: ⁠
-Your current body is ok just as it is. ⁠
-But also: you are more than a body. ⁠
-You were made for more than a life dedicated to making (or trying to keep) your body smaller. ⁠
-Your body size and weight do NOT determine your worth. ⁠
-You are loveable and important and acceptable just as you are.

You deserve the time and energy back in order to focus on more positive, productive and important things.

YOUR BODY IS NOT THE PROBLEM. The problem is diet culture: the system of beliefs in our society that worships thinness and equates being thin to being healthy, being happy, and being a "good" person. We've all grown up in this culture, so it's deeply ingrained in all of us. ⁠As women, most of us have been taught from a young age that thin bodies = good bodies. But this isn’t true. Call BS on the diet culture that has taught you this. Instead you can practice:
-rebuilding body trust
-body neutrality
-body acceptance
-honoring your body cues
-treating your body with respect
-taking care of your body (without trying to make it smaller)

Your body is ok just as it is. And you deserve love and respect and acceptance, no matter what you look like.

About Alissa & the Team

Alissa Rumsey, MS, RD, CDN, CSCS, is a nationally recognized and award-winning registered dietitian nutritionist, certified strength and conditioning specialist and the owner of Alissa Rumsey Nutrition and Wellness. Alissa believes that long-term health and well-being comes from ditching diets, meal plans and food rules and learning to cultivate a healthy relationship with food and your body. Through her writing, speaking and one-on-one client work, she helps people who are frustrated with dieting rediscover the joy of eating and develop long-term, sustainable lifestyle habits.

As a freelance writer, speaker, and spokesperson, she partners with like-minded brands and organizations to craft effective nutrition messaging and curate online content. Alissa has spoken at events and professional meetings around the country including the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo (FNCE), Today’s Dietitian Symposium, the Texas Academy of Nutrition and Dietetics Annual Conference and Expo, the Florida Food and Nutrition Symposium, the New York State Academy of Nutrition and Dietetics Annual Meeting and Expo, New York State Nutrition Education Network, and the Greater New York Dietetics Association’s Annual Health and Wellness Conference.

Alissa’s expertise is regularly featured on television, online, and in print—she is renowned for her ability to make the science of nutrition accessible. As a past spokesperson for the Academy of Nutrition and Dietetics, she represented a national association of over 100,000 Registered Dietitians and nutrition professionals. She is a monthly contributor to US News and World Report and has appeared in over 100 media outlets including NBC Nightly News, CNN, CBS News, ABC News, Prevention, Health Magazine, SELF and Women’s Health. In 2017 she received the Media Excellence award from the New York State Academy of Nutrition and Dietetics.

Alissa earned dual Bachelor of Science degrees in Dietetics and Exercise Science from the University of Delaware and a Master’s of Science degree in Health Communications from Boston University.

In her spare time, Alissa can be found traveling to far-off countries, and, as a self-proclaimed “foodie,” exploring the expansive New York City food and restaurant scene. Alissa and her team of dietitians works with clients virtually throughout the US, helping people who are frustrated with dieting change their relationship with food. You can learn more about their intuitive eating nutrition coaching programs to see how you can find balance and develop long-term lifestyle habits, no diets required.

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