If you’re in your 40s or 50s, you’ve probably heard plenty of advice about what you shouldn’t be eating. Cut carbs. Eat less. Try intermittent fasting. Avoid sugar. Increase protein. Lose weight before menopause makes it “impossible.” It can feel like nutrition in midlife comes with an entirely new set of food rules. But your […]

People often reach out to me because they want to have a healthy relationship with food. In fact, it’s one of the most common goals I hear from new clients. When I ask them what that actually means, though, many pause. They know they want to stop obsessing about food, feel less guilty after eating, […]

Take a walk through any grocery store today and you’ll see it everywhere: protein cereal, protein chips, protein ice cream, protein cookies, protein coffee, and even protein water. Scroll social media for a few minutes, and you might start to believe that every bite you eat should be an opportunity to add more protein. The […]

Mother’s Day often brings up appreciation, love, and connection.But for many people, it can also stir something more complicated—especially when it comes to food and body image. Because whether we realize it or not, most of us learned our food rules from childhood, shaping our relationship with food in ways we may not even recognize. […]

Why Portion Control Doesn’t Work for So Many People “I just need more willpower.” This is something I hear all the time—usually from someone who feels like they should be able to manage how much they eat more easily. They might say: “I know what to eat… I just need to control my portions.” On […]

Nearly every day, I hear the same thing from clients. “I feel like food is always on my mind.” They describe thinking about what they’ll eat for dinner while they’re still eating lunch. Replaying meals from earlier in the day and wondering if they ate too much. Planning how they’ll eat “better” tomorrow. Food isn’t […]

The 2026 Dietary Guidelines were recently released, and with them came a familiar mix of headlines, opinions, and confusion. As a non-diet dietitian, I’m less interested in debating whether the guidelines are “right” or “wrong,” and more interested in how they land in real people’s lives — especially for those who have spent years trying […]

Introduction: What “Intentional Flexibility” Really Means Have you ever noticed how easy it is to swing between extremes with food?One week you’re “on track,” eating all the “right” things, feeling organized and proud.The next, life gets busy, meals feel rushed, and suddenly you’re convinced you’ve “fallen off.” That back-and-forth is exhausting — and it’s not […]

Halloween candy is everywhere this time of year, and with it often comes anxiety: “What if I eat too much?” or “What if my kids can’t stop?” If you’ve ever felt tense around sweets, you’re not alone. The fear of sugar is deeply rooted in diet culture messages that tell us sugar is dangerous or addictive. But what if that […]

If you’ve started taking a GLP-1 medication such as Ozempic®, Wegovy®, Mounjaro®, or Zepbound®, you’re not alone. These medications—originally developed for type 2 diabetes—are now widely prescribed for blood-sugar regulation and weight management. Over the past year, I’ve had many conversations with clients navigating this new territory. Some began their GLP-1 journey before embracing a non-diet approach, while others […]