Nutrition Solutions

03/05/2026

It's Week 1 of National Nutrition Month!

This week let's "Power Your Day with Nutrition."

*Choose healthful foods from all food groups.
*Alternate your food choices for a variety of nutrients.
*Avoid fad diets that promote unnecessary restrictions.

Feel Good with Healthy Habits:

Small, healthful habits can give you super strength throughout your day and your life! Here are some ideas of simple habits you can try:

*Start your day with yogurt, fruit, and nuts.
*Pack your favorite fresh vegetable to eat with your lunch.
*Drink water with your meals and in between.
*Take a walk after work to clear your head and de-stress.
*Do some push-ups, sit-ups, and squats in the morning after you wake up.
*Take a breath and slow down before you eat your dinner to increase mindfulness and improve digestion.
*Stretch after lunch before getting back to work to energize yourself for the second half of your work day.
*Invite your friends or family to do outdoor activities with you on the weekend. Studies show that people who get at least 20 minutes in nature every day are healthier and happier!
*Take the stairs instead of the elevator.
*Eat fruit for dessert after your dinner.
*Try a new plant-based recipe. Find one here: https://fruitsandveggies.org/

11/18/2025

Whether you like it or not, the holiday season is upon us! I know the holidays can bring up a mixture of emotions and that is normal and OK. My favorite word lately is "and." You may feel stressed AND excited. You may feel sad AND happy. You might be dreading the busyness AND anticipating seeing family. You may feel lonely AND connected. However you are feeling this year, I hope you can keep your health a priority AND give yourself grace through this busy and emotional time of year.

That brings me to my invitation for you. I invite you to my upcoming class: Thriving Through the Holidays. During this annual class I will teach you how to not just survive the holidays, but thrive by learning how to manage treats, sweets, holiday events, and exercise. I want you to feel AMAZING on January 2, 2026!

Date: Friday, November 21st @ 1:00 PM

Join: Live @ 1803A East Three Notch St, Andalusia, AL or virtually

RSVP: by sending me a message or commenting below. If you want to join virtually, I will add you to the group and you will receive a link 2 days and 2 hours before the event.

11/01/2025

I'm always on the look out for resources and tools to help you on your health journey. Lately, I’ve been learning from a program I personally joined and am finding really helpful — The Nervous System Journaling Club with Leah Davidson (Speech-Language Pathologist + nervous system coach). It’s a creative, supportive space that helps you:

*Understand your stress patterns
*Learn about your nervous system
*Improve the effects of stress on your body
*Calm your body in real time
*Build healthier responses to overwhelm
*Create a more compassionate relationship with your body

Leah's program is centered on understanding and caring for your nervous system--something that we often don't think about. But learning how to calm your nervous system can be the key to overcoming emotional eating, decreasing inflammation in your body, and just feeling better overall!

And November is a great time to join — there’s a 30-day Play Experiment happening all month long to help us add more ease, fun, and relief into our days. Joining her club for only $59 per year was the best $59 I've ever spent. :) Leah packs her community TONS of resources: group chats and message boards, monthly live zoom calls, journaling prompts, and bonus programs (for example, a course for treating IBS)!

If you decide to join me in Leah's community, click on this link:

https://www.skool.com/nervous-system-journaling-club/about?ref=19e3feba918e4260acb21b76fdb1390e

I hope to see you in the community where we can continue to learn together about calming our nervous systems, recover from stress, connect with others, and use our creativity.

Stuck in survival mode? Learn to regulate your nervous system through journaling & doodling - guided by an SLP + coach with 25+ yrs of experience 🧠

10/21/2025

I recently listened to a podcast about "capacity" vs. "capability." This life coach mentioned that she believes her students have unlimited capability to achieve amazing goals. They are however, limited by capacity. This really spoke to me. I could relate in my own life. At times I have felt like I was capable to do more, I just didn't have the mental energy or the space to do it (=capacity).

Here is an example from my life. I am a runner (or used to be!). I even achieved a life-long goal and ran a marathon about 10 years ago. I started running when I was a teenager and it was part of my identity. I was proud to be a runner and planned on running until I was too old to run anymore. As life felt crazy over the last several years, I stopped running. And when I stopped running I felt like I lost a part of my identity. As bad as I felt about it, I just didn't have the capacity to add running back to my life. I felt like I had so much going on in my life, I couldn't keep up with one more "hard" thing. Until a month ago...

My sweet husband had been hinting to me that we should pick up running again. I was so reluctant. I thought of every excuse for why I couldn't make it work in my life right now. I knew it was going to be hard and painful. I wanted to reclaim that part of myself and experience all the benefits. I just wasn't sure if I had the capability and the capacity. I had to do a lot of self-talk to convince myself that I was capable. And then after being honest with myself, I felt like my life felt pretty settled and I finally had the capacity to put the mental and physical energy into doing something difficult. Reluctantly and apprehensively I laced up my shoes and we went for a run one afternoon 4 weeks ago. It hurt. It was hot. It was hard. I wanted to throw up. And I did it. About 10 min after the run was over I felt the "runner's high" which I had completely forgotten about. I felt energized, proud, and ready to tackle the next part of my day. I was reminded why I loved running!

Running has reminded me of my strength and that I have the capability to reach my goals. It has reminded me that I can make space for things that are important to me. Now don't get me wrong...I still wine and complain sometimes :), it still hurts, and it is still hard. I just remind myself of all the benefits: the endorphins, how strong I feel, the pride, and the sense of accomplishment.

So, how does this apply to you? I believe you have the capability to achieve your goals and improve your health. I believe you can expand your capacity for achieving your goals and your health. I think you are stronger than you think you are.

Me and my 4 amazing and capable dietitians are here for YOU. We are ready to take you to the next level and help you achieve better health and a better life!

We accept all major insurance plans and most cover nutrition 100%! We offer in person appointments (in Southern Alabama and Southeast Texas) and virtual. Please don't wait...you are capable and you can have the capacity if you choose.

The process is easy to get started: send an email with your name, date of birth, and insurance information to assistant@intentionaleating.net. (Or message me and I'll have her contact you.) My amazing and capable assistant, Nheve, will check your insurance benefits and then call you to schedule.

I'd love to hear what you are working on and what's on your mind. What goals do you have this fall?

01/16/2025

Happy New Year!

I hope your year is off to a great start! By now, I've met with almost all of my clients since making it through the holidays. And do you know what? Every single one of them maintained or improved their health (weight) over the holidays!!! It's been so refreshing meeting up with them and seeing their progress and excitement on their continued health journey. They (YOU) have been working hard and it's paying off.

We had a wonderful and busy holiday season, with 13 people in our home for Christmas and a quick trip to Texas between Christmas and New Year's before spending a quiet New Year's Eve enjoying our kids and relaxing.

We got to take family pictures (see below) and made some great memories. I'm starting 2025 with a heart full of gratitude. It's no joke managing a big family and a growing career...but I can see God's constant hand in my life.

On that note, I sincerely invite you to my monthly SUCCESS Membership Group class tomorrow. Here are the details:

Topic: Ignite Your Health Journey: A Goal Setting & Empowerment Class
Date: Friday, January 17th
Time: 1:00 PM (CST)
Location: My Alabama office or online
How to join: Show up at 1803A East Three Notch St, Andalusia or join virtually with this link: https://www.kalix.co/lxd143_494370
Questions: comment below​

I'm super excited to share with you the BEST tools to keep you (or get you) on the right track for 2025. Please note, this is not a diet or nutrition class. It's a class designed to give you the tools you need to be successful in your health journey...wherever you are on that path right now.

11/13/2024

It's the holiday season! Are you ready? It's such a fun time of year...but for people who struggle with eating, it can also be an extremely difficult time of year. Don't worry, though. I am here to help. You CAN "thrive" this holiday season and not just "survive." I've got a class to help you. Here are the details.

Date: Friday, November 15, 2024

Time: 1:00 PM CST

Location: virtual or in-person in my Alabama office

How to attend: Click on this link at the time of the session to join virtually: https://www.kalix.co/ae9b7hq_329133

I hope you have some time to slow down and enjoy the food, events, and traditions of the fall/winter. If you need help managing your food and self-care for the holiday season, please join me for my class on Friday.

10/31/2023

The next 30-Day Nutrition Upgrade program kicks off on November 8th!

This fun and flexible group challenge is a great way to kick-start healthy routines and to stay motivated long enough for new behaviors to become established habits.

Over 2,000 people have now done this program and the results have been incredible!
*Virtually all of the participants report that the program made a positive difference in their eating habits.
*Half of them reported losing weight (even though weight loss is not a goal of this program).
*More than half also reported having more energy/better mood.
*Participants reported everything from enjoying their food more to improved digestion to feeling less hungry to finally bringing out of control snacking under control.
*But perhaps the best part is the the warm, supportive (and funny!) community…men and women from all around the world, from college age to post-retirement, sharing their questions, challenges, and triumphs.

IT’S YOUR TURN!

The next 30-Day Nutrition Upgrade group challenge starts soon!

Here are the details and what it includes:

*Kick-off is on Wednesday, November 8th at 6pm CST. (Yes, the session will be recorded if you can’t join us then.)
*Cost $69
*Live one-hour online kick-off, plus Q&A for as long as there are questions.
*Access to a video recording of the session afterwards.
*Free tracking app.
*Downloadable handouts and other program materials.
*Private Facebook group for ongoing (and we mean ongoing!) connection and support.

If you’re ready to take the plunge, you can click below to sign up.

https://nutritionovereasy.com/30-day-nutrition-upgrade-live/?affiliate=kellirdn

07/18/2023

04/25/2023

It's time for my monthly support group! I can't wait to present on the popular topic of Weight Regain. Send me a message and I'll send you the link to join virtually on Thursday.

02/15/2023

I was so surprised and pleased to have a local church stop by and give me valentine cookies. They were dropping them off at local businesses. Some people think dietitians don’t eat sweets. But this dietitian has a huge sweet tooth. I can thank my dad for it. Happy Valentine’s Day everyone!

01/19/2023

This happens to me all the time, and it happened again today. I met with a new client who presented me with all her different health problems. Her cardiologist told her to follow one diet. Her nephrologist told her to follow another diet. And her nurse practitioner told her to follow a different diet. None of them were wrong--they were just addressing only one of her health conditions. So she consulted the internet and became even more confused. "This website says to not eat meat...This website says to not eat carbs...And this website says to not eat fruit....What is left??? It's all very confusing." Then she went on to tell me that most of all she wants to lose weight and she used to follow a specific fad diet (which will remain nameless) and it worked when she was younger. "Now what?" she wondered. She asked if it was even possible for her to lose weight and improve her health problems. I gave her a confident "yes!"

Yes you can...

*manage your weight without following a fad diet
*improve your health conditions
*find a diet that works with all of your goals and health problems
*eat more than just veggies and beans
*eat food that doesn't taste like cardboard
*feel better
*make your doctor proud!

It's all possible with PERSONALIZED nutrition.

Join me for my newly updated Custom Jumpstart Program that starts next week. Because I want to give everyone the attention and time they need to find the diet that is right for them, I am limiting the number of spots.

After this 8-week program you will walk away confident knowing you have a long-term plan that is personalized to you. It's only $199 and offered in-person (Andalusia, AL) and virtual (anywhere in the world).

Send me a message with questions or sign up here: http://intentionaleating.net/customjumpstart/

01/17/2023

Do you wonder what the best diet is for you to follow?

Perhaps you’ve been told by your doctor that you need to lose weight, improve your blood sugar, manage fatty liver, lower your cholesterol, or treat your high blood pressure.

You've consulted with friends, family, Dr. Google, and your neighbor. But…everyone has a different answer for you.

Or maybe your doctor told you what to do: don’t eat red meat, don’t eat processed foods, exercise every day, eat more veggies, etc.

But…it’s too hard and you’re wondering, what else is left TO eat?

I'm here to help. I know what the best diets are and how to actually make it work for YOU. (Yes, even if you have multiple health conditions!) I know what you “should” and “shouldn’t” eat and after working with hundreds of clients, I know how to help you figure it all out.

I'm so excited to share this program with you and see the results you’ll get from finally learning what diet is best for YOU. Here are the results you can expect from my Custom Jumpstart Program:

• Knowledge of macronutrients, recommended foods, exercise, and diet that is best for you.
• Empowerment with tools and resources you can continue to use to follow your diet every day.
• Support from me and others in the group who understand you.
• Accountability to make sure you follow through with your goals and commitments.
• Success with improving your health conditions.

You can expect to see improvements in your health—just remember that doesn’t happen overnight. While I expect you’ll experience more energy, less pain, weight loss, and a better overall feeling of well-being, you most likely won’t see improvements in blood work for a few months.

Check out my Custom Jumpstart Program here: www.intentionaleating.net/customjumpstart. It starts next week I want to see you there. Don’t put off your health any longer…you are worth it!