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Intuitive Living Eating RD, Ottawa, Ottawa, ON (2025)

11/22/2025

✨ Two things can be true ✨

You can want to heal your relationship with food and still feel uncomfortable in your body.

It doesn’t have to be all-or-nothing.
It doesn’t have to be “I’ll love myself after I fix everything.”

Undieting yourself doesn’t mean you magically wake up obsessed with every inch of your body.
It means you’re choosing respect over restriction, compassion over control, and curiosity over criticism.

So today, pause and remember this:

➡️ Your body has carried you through every chapter of your life.
➡️ It has shown up for you on your best days and your hardest ones.
➡️ It has supported you in ways you never even noticed.

Healing your relationship with food starts with acknowledging these truths—
even if it feels messy, imperfect, or uncomfortable.

Your body isn’t the problem.
Diet culture is.

11/19/2025

A little story + a question for you…

I was working with a client recently who had travelled for work.
We’ve been focusing on healing her relationship with food through an intuitive eating lens.

And on this trip?
There was food available all day, every day—regular meals, regular snacks, no scarcity, no “should I / shouldn’t I.”

Here’s what surprised her:

👉 As the days went on… she ate LESS.
👉 Her usual cravings? Didn’t show up.
👉 She felt satiated, grounded, and calm around food.
👉 Supper wasn’t a huge event.
👉 Evening snacking didn’t take over.
👉 She ate what her body needed… and moved on with her evening.

Why?
Because when your body feels nourished, it stops sounding the food alarm.
It doesn’t panic.
It doesn’t grasp for snacks at night.
It feels supported.

Your turn:
Have you ever noticed that when you actually feel nourished, the cravings ease up?
Or does it still feel scary to trust your body like that?

Drop a 💛 if you want more posts about what nourishment really looks like.

11/15/2025

I wanted to try intuitive eating… but I was terrified that once I started eating, I wouldn’t be able to stop.

A client said this to me recently, and honestly?
So many women feel the exact same thing.

Because when you’ve lived inside diet culture for years — tracking, restricting, bargaining, negotiating every bite — the idea of giving yourself permission to eat feels dangerous.

If I let myself have chips, I’ll never stop.

But here’s what actually happens in the work we do inside Expansion, my three-month program for women ready to heal their relationship with food…

We let you have the chips.

Every day if you want.

We normalize it. We neutralize it.
And then something incredible begins to happen:

After a few weeks, you realize the chips have been sitting in your cupboard for a month…
and you haven’t even thought about them.

That is the magic of intuitive eating.

✨ Imagine eating for pleasure
✨ Eating for satisfaction
✨ Eating without fear
✨ Eating without the constant mental chatter of “Should I?” “Have I earned this?” “What will this do to my body?”

Imagine simply enjoying food again — with ease, with safety, with confidence.

This is what freedom looks like.
This is what expanding your relationship with food feels like.
This is why I do the work I do.

And if you’re feeling that pull — if a part of you is whispering “I want this… I just don’t know how to start” — I’m here.

Expansion begins again in January, but when you join now, you get bonus support through the holidays… the time of year when you need it the most.

Because you don’t have to do this alone.
Not anymore.

Are you ready to expand into the version of you who trusts her body again?

Join Expansion now. Let’s begin.

https://cathyrichardsrd.com/expansion/

10/22/2025

You know how sometimes your body whispers at you to slow down… and you just keep going anyway?

Yeah. Me too.

The body has wisdom — and one of the biggest lessons I’ve learned over the past six years is how to actually listen to it.

Some days, I still don’t.
Like this week — I woke up with a pinched nerve in my neck.
Did I rest? Nope.
I went for chiropractic treatment… and then went right back to pushing through my to-do list.

And of course, my body said, “Alright then. We’ll stop my way.”

The body always finds a way to make us pause — sometimes gently, sometimes not so gently.

Learning to respect and trust our bodies takes time. It’s not about doing it perfectly. It’s about being honest enough to notice when we’ve stopped listening… and choosing to tune back in.

If that’s something you’ve been trying to do too — to rebuild that body trust — I can help. It’s the heart of the work I do with my clients, and the work I keep doing with myself.

Because sometimes, not always, we just need someone to remind us that our bodies know the way. 💛

This is the kind of work we do inside my programs — gentle, honest, and real. Let’s connect.

10/18/2025

Are you hanging on to things you no longer need?

I caught myself doing that this week.

I was packing my daughter’s old bike back into the shed.
She hasn’t ridden it in two years. The brakes stick, the seat’s cracked, and honestly—she’s outgrown it.

Sure, part of me hopes she’ll ride again next summer.
But deep down, I know this isn’t her bike anymore.

So I decided to give it away.

And you know what? It felt freeing.
More space in the shed. More space in my mind.
And room for her to pick her new bike—the one that fits who she’s becoming.

It’s exactly what I see with so many of my clients.
They’re still holding onto rules that don’t fit anymore—
❌ Rules that make them feel shame.
❌ Rules that keep them stuck.
❌ Rules that were never really meant for them.

And when they finally let them go?
They make space—for trust, for ease, for freedom in their bodies again.

If you’re ready to stop holding onto food rules that no longer serve you, my next intuitive eating program starts next week.

There’s a space waiting just for you 💛

✨ Let’s make room for the version of you who feels free.

https://cathyrichardsrdworkwithme.as.me/NourishDontPunish

10/17/2025

Learning to Trust Myself (Even Through My Kitchen Counter)

For years, when my kids weren’t home, I’d let my kitchen counter slowly overflow — mail, water bottles, random stuff that just landed there.

Then, the day before they’d come back, I’d clean it all up.

Somehow, I’d convinced myself that the clean counter was for them.
That I’d only keep things in order when someone else was around to see it.

But lately, I’ve realized something deeper…
I can trust myself.
I deserve a clear counter — even when no one’s watching.

And that realization?
It hit me like so many of the women I work with who are learning to trust their bodies again after years of diet culture telling them not to.

We’ve been taught to second-guess our hunger, ignore our fullness, question our cravings — to believe that we can’t be trusted with food or our bodies.

But when we start to rebuild that trust — whether it’s keeping a counter clear or tuning in to what our body truly needs — it gets easier.
Calmer.
Lighter.

It starts with one small act of self-trust, done consistently.

So I’ll ask you…
What’s one little thing you could do this week to show yourself that you can be trusted?

10/11/2025

Picture this: a long day, endless to-dos, and by evening… the chips (or cookies, or ice cream) start calling.

It’s not about the food.
It’s about the comfort. The pause. The release.

For years, I thought I needed more rules — stricter plans, more “discipline.” But what finally shifted everything? Understanding what emotional eating was trying to tell me.

That’s exactly what the Emotional Eating Kickstarter is all about.

In just one month, you’ll uncover:
✔️ The “why” behind your cravings
✔️ How to pause without punishing yourself
✔️ Simple tools to respond with kindness, not restriction
✔️ A path to lifelong change rooted in intuitive eating

You don’t need to cut out your favorite foods. You don’t need to start again on Monday.

You need a new approach. And I’d love to guide you there.

https://cathyrichardsrdworkwithme.as.me/NourishDontPunish

10/09/2025

✨ When she finally started listening to her body… everything changed.

I’ve been working with this woman for a few years now — and I’ll be honest, her journey hasn’t been easy.
She’s been told by provider after provider that “everything” was about her weight.
Her pain, her energy, her labs — all dismissed.
She felt unheard. Misunderstood. Gaslighted.

So instead of trying harder to “fix” her body, she decided to do something radical —
💛 she started listening to it.
She practiced tuning in instead of tightening up.
She began to eat in ways that actually felt good — not punishing, not restrictive.

And here’s the beautiful part…
After years of fighting with food and her body, she recently realized she’s lost weight —
without even trying.
Because this time, it wasn’t about the scale.
It was about trust.

She feels full. Satisfied. Calm.
And finally, free.

💬 Have you ever felt dismissed or unheard by a provider?
What helped you start trusting your body again?

If this story hits close to home — you might be ready for the kind of change that doesn’t start with another diet.
✨ Join me inside Nourish Don’t Punish — where we quiet the noise and help you reconnect to your body’s wisdom.

https://cathyrichardsrdworkwithme.as.me/NourishDontPunish

10/07/2025

I had a client tell me today how much she appreciated my holistic approach.

She’s sleeping better.
She’s breathing easier.
She’s more hydrated.

And here’s the thing — we didn’t overhaul everything.
We focused on what she could do, with what she had.

Sometimes that’s the most powerful kind of progress — the quiet kind that builds confidence, one small, sustainable shift at a time.

When we stop trying to “fix” everything and instead start listening — to our bodies, to our needs, and to what’s actually doable — things begin to change.

✨ Here’s your reminder: You don’t need a perfect plan to move forward. You just need a compassionate one.

💬 What’s one small shift you’ve made lately that’s had a big impact?

09/30/2025

How many times have you told yourself:
“I’ll start again Monday…”
The truth is, emotional eating isn’t a lack of discipline. It’s your body and brain trying to meet a need. Restriction, guilt, and the endless start–stop cycle only make it louder.
That’s why I created the Nourish, Don’t Punish — a one-month program designed to help you:
✨ Understand your emotional eating triggers
✨ Learn how to nourish your body without rigid rules
✨ Find balance without starting over (again) every Monday
✨ Build habits rooted in intuitive eating — for life
This isn’t another “quick fix.” It’s a gentle reset with tools you can carry forward.

If this speaks to you, I invite you to join us here:

https://cathyrichardsrdworkwithme.as.me/NourishDontPunish

09/29/2025

I was walking past a schoolyard the other day and saw a group of young kids rolling a hula hoop across the pavement.

They weren’t trying to “get it right.”
They weren’t worried about how far it would go or whether it would fall over.

They just laughed, ran after it, and rolled it again.

Watching them, I thought: this is exactly what learning to live intuitively looks like.

When we practice intuitive eating—or intuitive living—we don’t always “stick the landing.”
Sometimes it feels messy. Sometimes it doesn’t go as planned.

But that’s the point. We notice, we learn, we try again.

For women in midlife especially, this process is everything. After years of rules, diets, and expectations, learning to trust your body again is like letting that hula hoop roll—seeing where it takes you, and being curious instead of critical.

✨ What if you let yourself approach this season of life with that same sense of play and trust?

Intuitive Living Eating RD

11/22/2025

11/19/2025

11/15/2025

10/22/2025

10/18/2025

10/17/2025

10/11/2025

10/09/2025

10/07/2025

09/30/2025

09/29/2025

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