Tula Wellness

11/20/2023

Bringing this article back around as we approach the new year - hoping to challenge the usual weight-driven resolutions that never stick long-term!

Setting health goals with a positive mindset

11/20/2023

Setting health goals with a positive mindset

04/05/2023

When clients graduate from my services and feel compelled to write a Google review of their experience it means the world to me. I am constantly blown away by the clients I support, the hard work that they do, how they show up for themselves, & the trust they have in choosing me as their provider. Thanks K.C. for this sweet testimonial 🤍

✨back from maternity leave & accepting clients with just about a 2 week wait list - click the link in my bio to learn more about how we might work together (virtually) to heal your relationship with food & body and start consistently showing up for yourself with deep compassion & kindness toward your body 🤍✨

03/10/2023

A lil affirmation to remind you to challenge the all or nothing mindset. Replace some “or’s” with some “and’s” and see how this affects your behaviors around food.

01/11/2023

Wednesday mantra 🤌🏼

This is for all you ladies who weigh yourself frequently & feel like you’re failing when the scale doesn’t budge despite the awesome ways you’re caring for yourself

&& the ladies who have made the shift to buying clothes that fit their current bodies & detaching their worth and value from the number on the tag

Save & share with someone who needs to see this!

01/09/2023

As I prepared for maternity leave, I created some content that involved self exploration for you to start unlearning & reflecting on how dieting/restriction has impacted your life & your relationship with food & body. Here is an activity I find useful with clients. Save for when you’re ready to take some time reflecting on how intuitive eating may benefit your life. Here’s a kick start to letting go of the behaviors you’ve learned from diet culture & redefining what it means to truly be healthy.

01/05/2023

Gentle Nutrition Topic: Fiber!

As I am recovering in this early postpartum period, fiber has been a top priority for me (along with protein for healing post surgery, but that’s a topic for another day!). Scroll through to learn what fiber is, why it’s important, and simple ways to add more to your day.
Save for a reminder 🙌🏼

12/20/2022

Are you one of those people that drinks coffee all day? Maybe you thought coffee counted toward your fluid intake for the day because it’s made using water?

☕️ coffee & other beverages with caffeine are what’s called diuretics which actually pull water out of the tissues in the body and then we excrete through our urine, meaning they dehydrate us.

Gentle nutrition tips to try on:
✨ limit coffee intake to 1-2 cups/day on average
✨for every cup of coffee you have, replenish with the same amount of water to bring you back to baseline (& continue to hydrate from there)
✨drink a glass of water first thing in the morning prior to coffee intake
✨cut off coffee intake after noon

Which one of these tips will you try on? Comment ⬇️

11/25/2022

Your body still needs consistent fuel today no matter what you ate yesterday, how can you honor that today?
Happy Thanksgiving, I hope you enjoyed connecting with loved ones & were able to be present in that over focusing on calories, carbs, or your body 🤍

11/16/2022

✨Save as some go to responses to loved ones who sometimes trigger you with the diet mentality as we approach thanksgiving & this holiday season 🤣✨
Which one jives with you the most? Comment below ⬇️

11/09/2022

I want you to get the help that you need & deserve🤍

If you’ve been on the fence about working with a non-diet dietitian, this can be a great no-pressure introduction into what that might look like. Q+A sessions are less structured, you get to lead the session & come with all of your questions related to:
-body image
-intuitive eating
-concerns over weight & health & wanting further explanation on why those two things aren’t equal
-disordered eating concerns
-how to meal plan or set yourself up for simple nourishment during your busy week
-gut health
…etc!

I want you to know I am here for YOU and would love to point you in the direction of resources, providers, books, podcasts, etc that may help you on your journey while I’m out with my little addition in 6 weeks!

✨DM me if you’re interested in this type of support✨

11/08/2022

Don’t fall captive to this holiday season’s diet culture/wellness culture gimmicks and see ‘em for what they are! Here for you, & I gotchu, friend!

✨6 more weeks until baby comes, schedule a free discovery call or DM to see if sneaking in a session before the holidays would benefit you! Offering Q+A sessions at a discounted rate until baby! TOPICS INCLUDE:
✨body image
✨intuitive eating
✨general nutrition/gentle nutrition strategies
✨meal planning
✨boundary setting for the holidays
Etc!

10/28/2022

Just a friendly reminder that we don’t need to be demonizing foods around kids. Having candy around Halloween time is okay. Healthy boundaries around candy are ok and may be necessary, but how you speak about the candy matters & can have a lasting impact on your child’s relationship with food. Whether it creates fear around candy, obsession with candy, deprivation/scarcity mindset around candy (leading to sneaking it or binge eating), or inflicting feelings of guilt/shame when eating candy.

If you’d like some practical tips on how to help your child have a healthy relationship with food, click the link in my bio to learn how you can first heal your own relationship with food 🤍

10/26/2022

I recently did a workshop for where we discussed ways to support our metabolism, especially as we age. Here are a few takeaways:

1) quality sleep - 7-9 hrs
✨this affects hormone regulation, including leptin & ghrelin levels in the body (hunger and fullness hormones)

2) strength training
✨muscle requires more energy at rest and having more muscle mass in the body can increase our BMR (basal metabolic rate- our resting energy expenditure- actually makes up the majority of our calorie burn through out the day (70%!))

3) find ways to move the body more
✨NEAT- non exercise activity thermogenesis - accounts for the majority of our non resting activity energy expenditure (yep, you read that correctly- simply moving around more and being less sedentary has more of an impact on your metabolism than exercise, which only accounts for 5% of total daily calorie burn!)

4) eat enough
✨your BMR requires lots of energy, energy= calories, calories come from food. You also burn energy by just eating, digesting, and absorbing food- it’s called the Thermic Effect of Food (TEF). While all macronutrients are important, protein and fiber have the highest thermic effect. Aim to include those in most meals and snacks!

5) avoid crash dieting
✨crash diets put the body in a state of survival which includes decreasing your BMR, decreasing thyroid function, increasing hunger hormone while decreasing fullness hormone, interrupts sleep, & leads to rebound weight gain/fat storage in an effort to protect you. The Biggest Loser study showed that participants metabolism was permanently lowered by ~700-1000 calories/day from crash dieting

✨Want personalized support? I’m accepting new clients for the next 2-3 weeks before cutting off for baby arrival in late December. Click the link in my bio to set up a free connection call!✨

10/20/2022

Thank Gawd for the saying “ya live and ya learn”. So thankful for professional continuing education, professional supervision & mentorship for dietitians, the Intuitive Eating certification program, book, and community at large, and the army of antidiet, health at every size- aligned dietitians and providers paving the uphill stream of this paradigm.
It feels amazing to find a way to practice nutrition counseling that is completely in alignment with my values. It’s truly the difference between feeling drained and burned out after client sessions vs feeling pumped up, energized, and so fulfilled 🤍🙏🏼

10/06/2022

Love you 🤎

10/05/2022

When I ask my clients how their body image was when they think back to a time they were in a smaller body, I get a similar response from them: “it still wasn’t good and I wasn’t really happy, I still thought I needed to be smaller”.

This is evidence that body image work is more about our brains than our bodies. In a recent workshop I did, I explained the 4 aspects of body image:

1️⃣ Our Perception - how we see our bodies (& therefore how we think others see our bodies) - ex: “people must see me like…”

2️⃣ Our Affect - the way we feel about how our body looks - ex: “I hate my body”

3️⃣Our Cognitive Aspect - the thoughts and beliefs we have about the way our body looks (the story we attach to how we feel about our body) - ex: “I’m a failure because of how my body looks”

4️⃣ Our Behavior - the way we behave as a result of our body image - ex: “I can’t eat this food in front of others because the will judge me” or “I must control my body size in order to secure safety and love”

Heading body image really is not about never having bad body image days, it’s about building resilience to handle those days in a way that is respectful to your body.

✨Want more? Click the link in my bio to explore setting up a free connection call to learn about my services - only 11 weeks left to work with be before baby! 🤰🏼 ✨