Hi Reader,

If you've never worked with a non-diet dietitian, you might wonder what we even talk about. Here's the framework I use often with my clients.

Step one: Consistent, satisfying eating Before anything else, your body needs to trust that food is coming regularly and that it will actually be enough. This step is about eating on a rhythm that works for your life, choosing foods that satisfy you, and letting go of the idea that skipping meals or eating "light" is doing you any favors. Everything else is built on this foundation.

Step two: Making peace with food Once your body starts to trust that food is reliable, we work through the diet culture noise that got in the way in the first place. That means learning to tell the difference between hunger, fullness, and satisfaction, and slowly making room for the foods that used to feel off-limits.

Step three: Deeper embodiment and attunement When it feels right, we go further into reconnecting with your body and eating in a way that lines up with what actually matters to you, whether that's plant-based eating, cultural food traditions, or anything else you care about.

This isn't something you finish and move on from. It's a practice you return to, and most people find that it gets easier while in relationship with another real human.

If this sounds like the kind of support you're looking for, you can apply to work with me 1:1. If you have questions first, or want to talk it through before applying, just hit reply. I'm happy to help you figure out if it's the right fit.

In the meantime, step one starts with what's actually on your plate. Here are five recipes built for consistent, satisfying eating.

• ​Greek Yogurt Bowls with Berries Creamy yogurt, fresh berries, crunchy granola, and a drizzle of honey or maple syrup. Ready in minutes on the mornings you need it fast.
• ​Edamame Crunch Salad with Peanut Dressing Quinoa, edamame, and crunchy vegetables tossed in a creamy peanut dressing. Keeps well in the fridge for easy lunches during the week.
• ​Quick and Easy Salmon Tacos with Yogurt Slaw Ready in 20 minutes, with flaky salmon and a crunchy, tangy slaw made from Greek yogurt and lime. Great for busy nights when you still want something that feels balanced.
• ​Tuscan White Bean Soup with Kale Creamy white beans, carrots, and kale in a broth that's cozy and comforting. Tastes even better the next day, so it's a good one to make ahead.
• ​Sweet Potato Lentil Curry with Spinach One pot, pantry staples, and warm spices simmered with sweet potato and coconut milk. A cozy, grounding meal for the nights that call for it.

Warmly,

Stephanie

P.S. Is there a nutrition topic you'd like me to cover in a future newsletter? Hit reply and let me know. I personally read every message and would love to hear from you.

Hi there, I'm Stephanie. I'm a registered dietitian and certified intuitive eating counselor. I help people move away from food obsession and dieting toward intuitive, embodied eating. I also share satisfying plant-forward recipes and optional vegetarian nutrition information, all without the diet culture noise.

​Book an appointment​