LF Nutrition

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from LF Nutrition, Nutritionist, Ashland, MA.

Sports Dietitian in MA
- Fuel your adventures
- Ditch fad diets
- Lose weight without giving up your favorite foods

Apply for 1:1 coaching ~

Head to: www.simplynutritionrd.com

03/22/2023

Share this with someone who needs to hear it 💯

02/21/2023

⬆️ My clients don’t give up their favorite foods because they wouldn’t be able to sustain weight loss otherwise.

And let’s be honest, a life without ice cream is a sad one. So why give it up when you can still reach your goals, just like Cody who’s losing around 1 pound a week while still eating his favorite foods.

Need help getting in the right direction? I have 1:1 client spots open! Send me DM or check out my program video linked in the bio.

02/07/2023

Have you done any of these yet today?

If someone is telling you they have the secret to weight loss or that their method is best, they’re full of 💩. Good nutrition advise is usually the boring advise. What to do isn’t the challenge, implementing those things are where people struggle.

👉🏻 Get some good, quality sleep. At least 7 hours. Set a strict bedtime.

👉🏻 Work on managing your stress. Your body doesn’t want sky high cortisol levels.

👉🏻 Eat enough protein. If you’re including a source in your meals/snacks, you’re probably getting enough. But needs vary person to person.

👉🏻 Half plate of vegetables at meals. Fiber + volume = satiety.

👉🏻 Stay hydrated. At the very minimum, half your bodyweight (pounds) in ounces. If you weigh 160lbs, you likely need at least 80 ounces of water daily. Again, needs vary.

👉🏻 Fiber is the key to weight loss (and most health goals). Most people don’t get enough and need at least 25-35 grams daily.

👉🏻 Lift some weights and build lean mass. You wont get “bulky”, I promise.

👉🏻 Stay consistent. Don’t give up because you’re not seeing progress right away. You will never see progress if you aim for perfection and quit when you don’t have it.

👉🏻 Daily movement is your friend. Move throughout the day. Aim for at least 7500 steps per day. Don’t sit down all day (your joints will also thank you).

Struggling with any of these things? Send me a DM!
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01/31/2023

Struggling with prepping meals that are quick and actually healthy?

I can help! Click the link in my bio to learn more about my program 🥬

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01/13/2023

Save this for future reference!

Some days you’re just too busy to prep an entire dinner *cue in the quick protein sources*. Pair with an easily vegetable and starchy side and you’re golden.

🧀 Got a box of pasta or mac n cheese laying around? Toss in some chicken sausage and frozen broccoli.

🥫 Have a can of vegetable and a box of rice pilaf in the pantry? Go grab a rotisserie chicken on your way home from work.

🥒 Only thing left in your fridge is a cucumber? Slice it up and use it as a vessel for your can of tuna. Or go make a tuna sandwich and have some cucumber slices on the side.

Let me know if you want a plant based version ⬇️

12/19/2022

I help people reach their weight loss goals with ease and keep that weight off. And every single successful client I’ve had have something in common… they’ve focused on these 5 things.

These things aren’t complicated and more often than not, the basics are overlooked.

My clients make changes that don’t feed hard. Things that are easy to incorporate (and if they feel hard, we find a way to make them not feel that way).

They incorporate nutritious foods into their diet and learn how to balance meals and snacks.

They prioritize necessities that are overlooked like sleep and stress management.

They start incorporating resistance training into their workout plans if they’re able to.

And most importantly, they remain consistent. They don’t stop if they feel like they’re not making progress. If they have a “bad” day, they don’t quit and restart again on Monday. They trust the process because they know consistency requires that. There is no such thing as perfectionism.

10/14/2022

One week away was exactly what I needed (or really just escaping apartment construction 🤣)

I want you to ask yourself one question today: what am I going to do for ME this weekend?

It’s so easy to get caught up in life that we forget how important it is to relax for a second. My clients know this - one of the 4 pillars of success is stress which means we need to focus on YOU.

We’re all feeling it lately, so I make my clients literally schedule in “me time” or something they enjoy DIRECTLY into their planner/calendar. Hold yourself accountable, even when it comes to leisure.

Let me know what you’ve got planned for YOU this weekend ⬇️

10/10/2022

Disclaimer: these foods are great for you and I WANT you to eat them. After all, good nutrition trumps all.

That being said, IF you have a goal of weight loss, these foods should be consumed in moderation. A little goes a long way! Still include them in your diet but be mindful of portion sizes.

If you’ve ever eaten trail mix straight from the bag, you know. We’ve all been there 🤣

09/15/2022

Years of accidentally listening to diet culture and trying out all the fad diets has likely put some misconceptions about food in your head. Any of these sound familiar?

The sugar/starch found in fruit and potatoes is fine. Focus on pairing with a protein and fat source. These foods contain lots of vitamins and minerals. Fun fact: potatoes have one of the highest satiety factors of any food! Aka they keep you FULL.

Less is not more. There is such thing as eating too little and it will backfire on you.

You don’t need to give up meat, dairy, or your favorite foods. I want you to add in lots of vegetables but that doesn’t mean you need to cut out other things. Both meat and dairy have health benefits and can be beneficial for weight loss. And by including your favorite foods, you’re creating a sustainable diet that will work for you in the long run.

Interested in finally reaching your goals and working together? Click the link in my bio!

08/23/2022

You don’t need extremes to be healthy.

You can get in physical activity without waking up at 4am seven days a week.

You can add in more vegetables without giving up your favorite foods.

You can go for a run without training for a marathon.

You can add in more protein without going keto and cutting carbs.

You can have a goal of weight loss without buying $500 worth of supplements.

You can eat a less nutritious meal without kicking in the bucket and starting over again on Monday.

You can eat a balanced diet without tracking macros.

Don’t let Instagram fool you. It’s a highlight reel. Fitness influencers look the way they do because it’s their full time job. People will constantly try to sell you something. Healthy doesn’t mean all or nothing, nor does it need to be complicated.

Pic for attention 😉

08/10/2022

Some people lose weight because they want to feel good in their skin. Some people want to lose weight because they want to physically feel good. Some people lose weight to help with side effects of medical conditions.

All of these reasons for seeking weight loss are valid. But regardless of why that’s a goal you’re seeking out, you need a plan that is catered to you individually. That’s where I come in 👋🏻

I.A. is a current client of mine who came to me due to chronic pain. Her doctor suggested weight loss, so she reached out in hopes that something would finally help. And guess what? Months later, she is COMPLETELY pain free. Weight loss can be taboo (and honestly unnecessary for some people), but for some it can be life changing.

Send an emoji in my DMs if weight loss is a goal of yours. Let’s chat!

07/25/2022

The hardest part is simply starting - let that sink in for a moment.

If you tuned into my stories last week, you heard me go on about the balance between accountability and empathy in nutrition coaching. This is one of those moments.

Weight loss can be tough. Any health goal can be tough. Making better food choices? Hard. Improving your relationship with food? Even more difficult. Holding yourself accountable? Takes work.

Point is, it’s never going to feel like the perfect time to start. And those challenges you feel are holding you back? We can work through those. Don’t hold yourself back from your own potential and don’t allow fear of failing stop you from even starting.

If you get out of bed every morning and do even a single thing that leads you to your healthiest self, that’s a step in the right direction. I KNOW it’s hard doing these things on your own, that’s why I’m here every step of the way. 🫶🏼

Tell me me what your goal is, let’s chat!

Address

Ashland, MA
01721

Website

http://www.thehikingdietitian.com/

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