Cara Umbrite, RD

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Castlegar, BC
Cara Umbrite, RD

Helping you stop obsessing about food and relying on fad diets so you can feel confident enjoying the foods you love without guilt.

10/05/2024

Looking for something to do today? Come on down to Waneta plaza and check out my booth !

10/04/2024

Kootenay friends! Come see me (and many other great local businesses) at the Kootenay healthy living fair, happening tomorrow, Oct 5th at Waneta plaza in Trail.
I have some great resources, a draw for a free session and some goodies to take home!
Will I see you there?

08/07/2024

Do you think of “calorie” as a bad word?

I’ve been having A LOT of conversations lately about calories with clients and diving into it if they see “calorie” as a positive, negative or neutral word.

Any guesses what most see it as??

Calories are just a unit of energy. And guess what? We NEED energy! One of the most common concerns clients come to me about is lack of energy. Is this a coincidence?

Let’s take back the word ‘calorie” and reframe it to be more neutral.

Calories do cool things like provide fuel for our brains, and muscles, and organs so we can live. Doing more than laying on the couch binging Netflix? You’ll need more calories for those activities whether it’s folding laundry and making dinner or training to run a marathon.

Calories are good! Your body will thank you 💕

What do you need energy for today? And where are you getting it from?

04/08/2024

See what I did there?

I know I mostly talk about making eating joyful and a pleasurable activity- which yes, is important!

And sometimes we need to focus on increasing the nutrition in what we eat too, based on a health goal.

Instead of being all sweeping “you need to add this, this and that for more protein, everyday, no matter what”, I believe in making the connections of what nutrients provide for you physically and mentally and how to add in more of those so it can actually work for you.

Comment below- what’s your favourite way to add in extra nutrition to a meal or snack?

03/23/2024

But, HOW can I eat intuitively? My doctor did blood work and my cholesterol/blood sugar/ blood pressure etc is high and I was told I have to change the way that I eat.
So I HAVE to follow a diet, for my health!

Yes and no.

Intuitive eating is NOT the “eat whatever you want whenever you want” diet.

It DOES take into consideration all aspects of health, not just your labs though. Of course, there are nutrition changes that you may be able to make to adjust your lab results.

AND there’s a way to do it so you’re not left feeling restricted and like you can never order fries again.

Understanding how food works in your body, and how you feel about those foods is an important part of managing a chronic disease. And I truly believe that it’s up to you as an individual to decide what and how to eat to work the best for you.

That’s where I come in. I help guide you to relearn the how and why behind your food choices and provide the science where needed so you can make the best informed choice for yourself.

There’s a difference in feeling confident in eating because you KNOW the impact certain foods make for you and you can feel that in your body and mind and thinking you’re feeling confident because you’re following a preset meal plan or list of “do not eat” foods.

The first way is more sustainable and freeing. Are you ready?

Message me to learn more about how I can help you feel more confident and in control around food.

03/13/2024

There’s something about feeling that spring sun on your face after a long winter 🌞

I find we’re often caught up in the hustle and bustle of life so much that sometimes we don’t even notice the seasons changing.

I 100% remember one year I didn’t notice fall started until the leaves were basically off the trees 😳

Since then, I’ve tried to bring more mindfulness into my life.

Practicing being mindful is especially helpful if you’re feeling overwhelmed, stressed, or feeling “off” in any way.

My 2 favourite times to be more mindful, is when I’m outside (like in the sunshine today!) or when I’m drinking my tea in the morning. 🫖

We can experience so much more joy when we slow down, even for 10 seconds, and tune in to the world within and around us.

Curious about mindfulness and the connection it has to eating??

Join me Thursday March 14 at 4:30 PDT on zoom for a Mindful Eating Made Easy workshop.

It’s for you if
💕you’re feeling disconnected from how the way you eat is affecting your body and mind,
💕feeling out of control around food,
💕or just wanting to add some more mindfulness in your day.

03/12/2024

Maybe instead of thinking it’s time to start a new diet this spring….Perhaps it’s the best time to break up with diets for good!

What feelings come up for you when you think of nutrition?

Is it something you feel you need to do better at? That there’s a perfect way to eat and if only you could achieve that, THEN you’d be healthier, lose the weight etc.

Or is nutrition something you find intimidating?

Leaving you feeling overwhelmed with all the information out there and everyone you know convinced they’re telling you the BEST way to eat… but it doesn’t ever seem to really work for you.

What if, this March, you:
*truly started feeling in control of your nutrition so that you’re not spiralling into guilt when you want to reach for the chocolate after dinner
*started feeling more confident in your food choices (and maybe even your kids food choices) so that you’re not second guessing every bite
*Started finding the joy in food so you can enjoy the company around you while you eat instead of counting grams of anything.

I’m here to help sift through all the nutrition information you’ve read/heard/been told that is causing you to question what you’re doing with food so that you can eat to feel good, AND feel good about eating.

Booking limited spots in the Peaceful Plate Program (my signature 3 month program designed to free you from diets so you can confidently and joyfully eat for wholistic health) starting this March! Message me for more information and to see if it’s a good fit for you.

03/10/2024

Are you feeling out of control around food or find it difficult to really answer "what foods do you actually enjoy?" This is for you!!

I'm hosting a FREE workshop!

You're invited to join me Thursday, March 14 at 4:30 pm PDT for my Mindful Eating Made Easy workshop on zoom.

You’ll walk away from the workshop knowing
-why mindful eating is an important skill to learn, (and what it is)
- the first step to being more mindful around food
- how doing 1 thing (and what that thing is) can start the change in your relationship with food

Link to register in the comments!

03/07/2024

Hi! Are you new here?

I’m Cara, a Registered Dietitian with a passion for helping my clients free themselves from restrictive diets and start to eat confidently and joyfully for wholistic health so they can feel their BEST!

I DON’T believe in:
❌shaming yourself into trying to change your eating habits
❌Swearing off chocolate or carbs forever
❌Following strict meal plans
❌One size fits all approach
❌Not following your body cues

I DO believe in:
✅Being empowered to listen to what YOU need (and knowing that can change)
✅Building confidence in your body
✅Being kind and gentle in a world that we are told to toughen up
✅Making joy and pleasure a priority

I LOVE hearing my clients stories and finding ways to best support you as an individual- you won’t find a one size fits all session here!

I have 2 offers for you, depending on what your needs are.

Needing some support in working towards healing your relationship with food, breaking up with diet culture and learning to eat with joy and energy again? The Peaceful plate program is for you.

Is your relationship with food not your concern, but you want help with eating in a way to help your health goals (diabetes, high cholesterol, going more plant based..) where you’re not left feeling restricted and like you’re “on a diet”? Then choosing a RD session package is what you need.

Not sure what you need but want to chat? Message me and we can set up a free 15 min call to see what would be best for you and your needs.

I’m so happy you’re here! 💕

03/01/2024

It’s a leap year!

It’s pretty cool to think this day only happens once every 4 years.

And, it can be an opportunity to notice the words we say about food, about calories, and how we feel about what we’re saying about food.

Suggesting that calories are “bad” most days and they don’t count on certain days isn’t helping your relationship with food.

Calories are needed to live. All foods have them. All people need them.

Let’s not put more meaning on a word than is necessary.

02/09/2024

Looking to add more joy and pleasure in eating but not sure where to start?

Start with my new Free workshop, Tuesday Feb 13th at 4:30 pm PST on zoom!

As with any relationship, our relationship with food often needs some work to be feeling the best with it.

Join me Tuesday as I dive into 3 steps to get the "hate" out of your Love/Hate relationship with food and get started loving food (and yourself) again!

Replay will be available for those registered, sign up in the link in the comments.

02/07/2024

Want to know the first steps to get your love/hate relationship with food to more love??

Join me for a Free workshop!

“3 steps to get started loving food (and yourself) again!”
When? Tuesday, Feb 13, 4:30 pm PST
Where? Zoom, link to register in the comments

With me, Cara Umbrite, Registered Dietitian.

It’s the season of love, so why not take this opportunity to improve your relationship with food, so you get to feel more confident, energetic and amazing! You deserve it! 💕

Address

Castlegar, BC

Website

https://linktr.ee/caraumbrite, http://freeyourselfnutrition.com/

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