Alissa Rumsey Nutrition and Wellness

Non-diet Registered Dietitian and Intuitive Eating Coach, 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 or by emailing [email protected].

Why You Need To Stop Weighing Yourself | Alissa Rumsey Nutrition Intuitive Eating

If you’re like most people, stepping onto the scale is a part of your regular routine. But chances are, it’s doing you more harm than good. Here are five (science-backed) reasons why you should stop weighing yourself and get rid of your scale – for good If you're like most people, stepping onto the scale is a part of your regular routine. But chances are, it's doing you more harm than good. Here are five (science-backed) reasons why you should stop weighing yourself and get rid of your scale - for g

The Latest Diet Trend Is Not Dieting

"Dieting and food restriction are such ingrained parts of American culture that even doctors can have a hard time delineating between healthy and harmful practices, which is where intuitive eating’s potential power lies" “Intuitive eating” encourages people to eat whatever they want. It might be great advice.

How to Shift Your Mindset to Move Towards Intuitive Eating

A huge part of moving towards intuitive eating is shifting your mindset from one of restriction or scarcity to one of unconditional permission and abundance. In this post, I share more about ways that you can create an abundance mindset for yourself as you move through your intuitive eating journey.

What is your motivation for working out? Making the shift in mindset from viewing exercise as a way to compensate for eating, or as a way to change your body, to doing it for the positive health and mood benefits - this makes a HUGE difference! Exercise becomes more enjoyable, less stressful, and ends up being something you look forward to, rather than dreading it 🙌🏼

I had a bad relationship with exercise for years. I was motivated by losing weight or getting a certain body shape. I over-exercised, pushing my body too far, not resting enough. If I missed a workout, I'd feel guilty and would obsess over it.

Over time I built a better relationship to exercise - more rest days, more listening to my body, way less guilt. But there was still a part of me that viewed exercise as a way to manipulate my body size/shape. Then a year ago, I started having shoulder & hip issues. Neither were major, but I started going to physical therapy and was told I had to rest. I was only allowed to do PT exercises and walk - no other exercise.

For the past 8 months, for the first time in over 15 years, I stopped working out altogether. This was a true test for me, as fitness has always been a huge part of my life. But it was an amazing learning experience in letting go and - in the name of self-care - not exercising at all. It came easier than expected. I didn't feel guilty for missing workouts and, as I watched my body change, I was able to work on body acceptance while reframing and minimizing judgment.

Recently I started noticing something else - my endurance is wayyyy down. Climbing stairs, running for a train - I am getting out of breath so much faster. So recently, when my PT told me I had to start working out again, my mindset around exercise changed. I now look at exercise purely from a health standpoint. There’s no more subtext or subconscious thoughts about how it will change my body. I’m starting to exercise again with the goal of improving my endurance and my strength. If my body changes, so be it. And if it doesn’t, that’s ok too. Because this feels so much for balanced and stress-free.⠀

#intuitivemovement #bodypositive #haes #nondietdietitian

PSA: there is more than one type of hunger 😱 Most people only think about actual physical hunger but there are several other forms and all are just as valid as the physical hunger.

An example from today: the only break in my day was at 12:30-1pm; otherwise I had client calls the whole morning and the rest of the afternoon. I wasn't hungry at 12:30, but I knew it was going to be my only chance to eat. So I ended up make myself lunch and eating it despite zero hunger cues. This was planned hunger that came from a place of self-care - because I knew if I didn't eat at that time, I wouldn't have time to and then I would feel lethargic, hangry and have a hard time getting through my work that afternoon.

A gentle reminder that it is OK to eat when you aren't hungry - and sometimes it's necessary! Be wary of turning intuitive eating into the "hunger-fullness diet", as this just continues the all-or-nothing thinking that is so present in diet culture. What other questions do you have about hunger cues or honoring your hunger? Share with me below!

And if you're interested in exploring this more in-depth, we are taking on new clients, you ca to schedule a free discovery call to learn more here: 🥳⁣

#intuitiveeating #intuitiveeatingdietitian #nondietdietitian #nutritioncoaching #nutritiontherapy #antidietdietitian #nondietife

Exciting news to share with you all - Brenna O'Malley from The Wellful is joining Alissa Rumsey Nutrition and Wellness 🎉🎉 Brenna will be joining my practice as a nutrition therapist to work virtually one-on-one with anyone looking to get out of the dieting cycle and improve their relationship to food and their body.

I've known Brenna for years, beginning when she interned with me while she was studying to be a dietitian. She's an incredibly caring and compassionate dietitian (and a wonderful human!) and practices an approach as I do, rooted in intuitive eating, weight-inclusivity and Health at Every Size (HAES).

With her on board, we are able to offer up a variety of intuitive eating coaching packages along with more day and time appointment options. If you're interested in learning more, you can book a free discovery call 💻📅 -

#intuitiveeating #nondietdietitian #intuitiveeatingcoaching #haes #onlinedietitian #ditchthediet #antidietdietitian

How to Apply Gentle Nutrition to Intuitive Eating | Alissa Rumsey Nutrition

A common side-effect of intuitive eating? Food can become less exciting. [ad] That has been the case for me lately, especially when it comes to breakfast. I’ve been struggling to find nutritious breakfasts that sound good, taste good, and are easy and convenient enough for busy weekday mornings. So I decided to take a page out of my own book and apply some gentle nutrition to my morning meal.

First up: adding in a bigger variety of fruit, something I’ve been seriously lacking in my diet this winter. Both whole fruit and 100% fruit juice count towards your daily fruit servings (score!), so I’ve been incorporating Florida Orange Juice into my breakfast meals. An 8-ounce glass of 100% orange juice provides one serving of fruit, an entire day’s worth of vitamin C, along with potassium, folate, great taste, and no sugar added. It’s a super easy way for me to add more fruit servings to my day.

For more tips on how to apply gentle nutrition to your meals, check out the full blog post: Tips on how to add in more variety to your meals by applying the principle of gentle nutrition to intuitive eating. Includes recipe ideas and more.

Does Intuitive Eating Work? How to Know if Intuitive Eating is Right For You

Intuitive Eating is the opposite of diet. It lets you make peace with food and re-discover your ability to just eat normally. But does Intuitive Eating work? I’m delving more into how you can tell if Intuitive Eating is right for you and I’m sharing some of the most common questions I get about Intuitive Eating.

Are you an Intuitive Eater? | Intuitive Eating Registered Dietitian

There are several different eating personalities – intuitive eating being just one of them. While intuitive eating is the end goal, chances are you aren’t there quite yet. Here’s how to figure out if you are an intuitive eater and – if not – what type of eater you are right now. Determining this is a helpful step as you work to eat more intuitively. How to figure out if you are an intuitive eater and - if not - what type of eater you are right now. This is a key step as you work to eat intuitively.

How I Came To Be A Non-Diet and Intuitive Eating Dietitian

I’ve been a dietitian for almost 10 years, but only recently started truly practicing Intuitive Eating. Since utilizing this approach I’ve seen a massive change in my client’s success rate. But this journey wasn’t easy for me – here’s how I went from being a weight loss/diet focused dietitian to a non-diet/anti-diet, intuitive eating dietitian. I've been a dietitian for 10 years but only recently started truly practicing Intuitive Eating. Here's how (and why) I became an intuitive eating dietitian.

Nutty Chocolate Overnight Oats Recipe | Alissa Rumsey Nutrition

This delicious overnight oat recipe has all the deliciousness of oatmeal, with no stove required.

You Don't Have To Always Love Your Body To Feel Good In It

The first thing I recommend to all my clients is going through their social media feeds and unfollowing any accounts that make them feel bad about themselves. Instead, allow your feed to reflect the real world – follow accounts that show a diverse range of bodies.

Read more from my chat with HuffPost Experts share how to foster a better relationship with your body as it exists right now.

What Is Intuitive Eating and How Is It Different From Mindful Eating?

What is Intuitive Eating? I break it down for you + the difference between intuitive eating and mindful eating. What is intuitive eating? Intuitive eating is going back to your roots and learning to trust your body. It's not about diets, meal plans or discipline.

How To Eat Intuitively When Your Cravings Lead You To Doughnuts, Pasta & Cake

“Many people seek out intuitive eating because they’re sick of dieting, they’ve tried everything, or they’ve had it with “diet culture,” and want to figure out a way of eating that’s gratifying but also health-promoting.” via Refinery29 Intuitive eating encourages you to use your bodily sensations of hunger, fullness, and satisfaction, along with your own life experiences, to drive what you eat. But what about nutrition?

How to Start Intuitive Eating | Intuitive Eating Guide

How to start intuitive eating - my top 5 tips Learn how to start intuitive eating. Five tips on how to become an intuitive eater and start learning how to trust your body around food.

Is Your Activity Tracker Actually Making You Less Healthy?

“There is valid research supporting that simply tracking your habits can inspire healthy behavior change. But for some people, this compulsive self-quantification may be doing more harm than good.”

Read more from my latest for U.S. News and World Report For some people, the devices can disguise – and fuel – unhealthy behaviors.

The Science Behind Your Halloween Candy Binge

The science of eating behavior shows that the more we try not to eat something, the more likely we are to overeat it. So before you vow to keep all of the candy out of your house or curse your lack of willpower, understand the science of a candy binge – and make peace with candy this year. Before you vow to keep all of the candy out of your house or curse your lack of willpower, understand the science of a Halloween candy binge.

23 - How To Truly Understand And Embrace Intuitive Eating With Alissa Rumsey Own It Babe podcast

“Any type of restriction (physical or psychological) causes our body to want to eat more.”

I recently chatted with Rini Frey about my own history with diet culture and how I now use my experiences to help others break the diet-binge cycle. Listen here on the Own it Babe podcast: Listen to 23 - How To Truly Understand And Embrace Intuitive Eating With Alissa Rumsey and 24 other episodes by Own It Babe. No signup or install required.

Does Intuitive Eating Work? How to Know if Intuitive Eating is Right For You

We all are born natural intuitive eaters. But by the time we reach adulthood this ability has been suppressed (usually by years of dieting) to the point where we’re out of touch with your body’s natural eating patterns and feelings of hunger, fullness and satisfaction. Deep down we all have the ability to recover our inner intuitive eater. Here's how to figure out if intuitive eating is right for you along with some of the most common questions I get about it.

3 Daily Wellness Habits That Have Changed My Life

Health is about way more than just food and fitness. This year I’ve been focusing on small daily changes to improve my body and mind. Here are three daily wellness habits I’ve started this year that have changed my life in a big way. Health and wellness are about more than just food and fitness. Here are three daily wellness habits I started that have changed my life in a big way.

The Hunger-Fullness Scale | Intuitive Eating | Nutrition Coach

Kids are great at knowing how to eat when they’re hungry and stop when they’re full. As adults, we lose touch with this sensation. Many of my clients tell me they can’t remember the last time they actually felt hungry. The hunger-fullness scale is one of my favorite tools to use as you learn to eat more intuitively. The hunger-fullness scale is a tool to help you learn how to tune into what your body needs and begin to eat more intuitively.

Watching Our Weight Could Be Killing Us

"Weight stigma can be brutal, dramatically affecting everything from work and travel to romance...The risks of weight stigma might even be greater than the risk of weight itself"
Great article from Food Psych Podcast and WIRED Body size and food consumption might not be the be-all, end-all of health and well-being. So why are we so obsessed with how we look and what we eat?

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How Cooking Every Day Made Me a More Intuitive Eater

People so often choose foods by whether they're ‘good’ or ‘bad,’ or they think, Am I going to be on the wagon or is this going to be a cheat meal? They aren’t even eating what they feel like eating.
I spoke with Epicurious about how cooking can help you become more of an intuitive eater. Daily cooking brought our editor back in touch with eating mindfully.

Moroccan Eggs in a Basket Recipe - Alissa Rumsey Nutrition

I have a confession to make: up until two years ago, I had never (I repeat, never) cooked eggs! I know, I know, what kind of dietitian (let alone American!) am I, right?! These days, eggs are my go-to for breakfast. This delicious Moroccan Eggs in a Basket recipe packed full of veggies and featuring the warming flavor of garam masala. This Moroccan Eggs in a Basket recipe comes together in less than 15 minutes and makes a yummy breakfast or a quick, easy dinner. It features garam masala.

10 Reasons Not to Focus on Your Weight in the New Year

10 reasons not to focus on your weight in the New Year.
"The diet mentality disregards our emotional well being in order to reach a goal of becoming smaller in size." The founders of Be Nourished weigh in (get it?) on health and diet culture.

How To Eat Intuitively When Your Cravings Lead You To Doughnuts, Pasta & Cake

"With intuitive eating, you’re encouraged to get rid of any restrictions or judgements about food, and give yourself permission to eat whatever you want, whenever you want. It puts all foods on an equal playing field,”
I spoke with Refinery29 about Intuitive Eating and why you should listen, and honor, your cravings. Intuitive eating encourages you to use your bodily sensations of hunger, fullness, and satisfaction, along with your own life experiences, to drive what you eat. But what about nutrition?

7 Diet Words This Dietitian Wants You To Stop Using

Every time I turn around there is another article, blog or Facebook post touting a “full body detox,” “clean eating plan” or “low-carb cleanse”. These words have become so ubiquitous, it’s easy to forget that there is nothing to formally define what any of them mean. The terms are now so widely adopted that even dietitians and nutritionists, myself included, are often guilty of using them. Casual though they may be, words matter. Every time we use them, they acquire an influence over us. While it may seem like no big deal at the time, the more we hear and use words like “diet”, “detox”, or “clean eating”, the more we start to believe that our self-worth is defined by our food choices. These labels make it harder to listen to our bodies, and we begin to focus on external cues rather than internal cues when it comes to making choices about what to eat.

Instead of the labels, we need to focus on making food decisions based on what works for each of us individually. As a start, here are seven diet words that I want you to consider not using. As a dietitian, if I could pick a few things I wish people would never say again it would be these seven diet words (cleanse, detox, diet).

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