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Monday 9am - 2:30pm 4pm - 8pm Tuesday 9am - 2:30pm Wednesday 9am - 2:30pm 4pm - 8pm Thursday 12pm - 2:30pm Friday 12pm - 2:30pm Saturday 9am - 12pm

https://www.ayalanutritioncourses.com/sustainablenutrition, https://ayalanutrition.com/

Ayala Nutrition, LLC, 237 West Patrick Street, Frederick, MD (2025)

11/14/2025

Growing up, I never left dessert behind.
Even if I was full I’d finish it.
Because I didn’t know when I’d get more.
Because I didn’t want to waste it.
Because I thought stopping meant I wasn’t being ‘good.’
So today, when I picked up the bowl my daughter left behind with ice cream still melted in the bottom I almost couldn’t believe it.
She just… stopped.
Because she was done.
That’s the kind of relationship with food I never had as a kid.

Follow me if you're ready to change your relationship with food

11/13/2025

You say “out of sight, out of mind”...
but somehow you’re still thinking about cookies 24/7 😅👇
Diet culture taught you that the only way to “control” food was to remove it.
But what actually happens?
The less access you give yourself, the more powerful those foods feel.

Because restriction fuels obsession.
And the second you finally let yourself have it — your brain goes straight into “get it while you can” mode.

🍫 The real fix isn’t more control — it’s more permission.
When you keep sweets around consistently (without guilt), they stop being a big deal.
You start trusting yourself again.

💡 The goal isn’t to stop liking sweets.
It’s to stop fearing them.

👉 Save this post if you’re ready to feel normal around food again — and follow for more tools to heal your relationship with food.

11/13/2025

You say “out of sight, out of mind”...
but somehow you’re still thinking about cookies 24/7 😅👇
Diet culture taught you that the only way to “control” food was to remove it.
But what actually happens?
The less access you give yourself, the more powerful those foods feel.

Because restriction fuels obsession.
And the second you finally let yourself have it — your brain goes straight into “get it while you can” mode.

🍫 The real fix isn’t more control — it’s more permission.
When you keep sweets around consistently (without guilt), they stop being a big deal.
You start trusting yourself again.

💡 The goal isn’t to stop liking sweets.
It’s to stop fearing them.

👉 Save this post if you’re ready to feel normal around food again — and follow for more tools to heal your relationship with food.

11/11/2025

If you still think skipping breakfast “saves calories,”
let me tell you — it doesn't.

I usually ended up making up the calories later by overeating and iit cost me mental peace, energy, and self-trust.

Now I eat breakfast every day.
I don’t binge or overeat.
I don’t obsess all day long.
And I finally feel normal around food.

Feed yourself early.
Your body will thank you all day. 🥣✨

11/10/2025

Ever find yourself halfway through a meal… already planning the next one?
You’re not “food-obsessed.”
That’s your body saying, “I don’t trust this will be enough.”

For years, you’ve probably taught your body that food is unpredictable — you’re “good” one day and “bad” the next.
So even when you’re eating, your brain’s still bracing for the next restriction.

💡 Here’s what helps:
✨ Eat enough now so your body doesn’t panic about food later
✨ Stop labeling food as “good” or “bad” — that only adds guilt
✨ Focus on satisfaction, not just calories or macros

When you start eating enough, regularly, without guilt…

your body finally exhales.
You stop thinking about food 24/7 — because you know it’ll be there.

Follow me for more tips on quieting the food noise

11/06/2025

You don’t have to be skipping meals to be underfed.
Sometimes you’re eating — just not enough.

You tell yourself you’re fine…
but you’re tired, thinking about food 24/7,
and low-key irritated at everyone.

That’s not fine!
That’s your body nudging you for more.

When you actually start eating enough:
→ food thoughts calm down
→ your energy can stabilize
→ and you might find you have more patience 😁

Your body’s not trying to sabotage you —
it’s trying to protect you.

🧠 Save this post for the next time you wonder,
“Why am I always thinking about food?” or “Why am I so irritable?”

11/04/2025

You ever plan your “nighttime treat” all day…
then finally sit down to eat it and think,
“Do I even want this anymore?”

You eat it anyway — because it’s what you allowed yourself.
Because you’ve been good.
Because it’s part of the plan.

That’s not food freedom.
That’s still dieting — just disguised as balance.

True healing is when you can eat the ice cream because it sounds good,
not because you earned it or planned it.

That’s what I teach my clients — how to stop overthinking food
and finally feel calm around it again. 🍦

Follow me for more non-diet truths on your journey to food freedom

11/03/2025

It doesn’t start with the ice cream.
It starts with being “good” all day.

A few bites turn into a second bowl…
then suddenly the whole carton’s gone.
And you’re standing there, promising,
“I’ll just get this out of the house.
I’ll start over tomorrow.”

But tomorrow never fixes it —
because it was never about the ice cream.

It’s about the guilt.
The rules.
The voice that says you can’t trust yourself with "off-limit" foods.

When you finally start removing the labels and returning food to a place of unconditional permission—
the binges get quieter.
The trust gets louder.

Save this for the next time you want to have that forbidden food you haven't had in a long time 🍦✨

11/01/2025

Let’s stop pretending an apple hits the same as an Oreo. 😏

You’re not “bad” for wanting the real thing —
you’re human.

And if you ignore that craving?
Your body’s gonna keep asking… louder, louder, louder —
until suddenly you’re halfway through the sleeve wondering what happened.

Here’s what’s actually going on:
✨Honoring the craving = builds trust
✨Ignoring it = leads to overeating

The oreo isn’t the problem.
The guilt is.

Follow me for more tips on how to eat what you want and feel in control —
no rules, no tracking, no food shame.

Because food freedom > fake control. 🍪💪

10/31/2025

Eating regular meals is the REAL glow-up.”

It’s become so normalized to skip meals or “just have coffee” until the afternoon — especially for women who’ve been told eating less means doing better.

👉🏼 “I’m not hungry yet.”
👉🏼 “I barely moved today.”
👉🏼 “I’m trying to eat ‘light.’”
👉🏼 “I’ll just save my calories for dinner.”

But here’s the truth: when you go too long without eating, your body isn’t “being good” — it’s being underfed.
And that’s often what leads to overeating, intense cravings, and feeling out of control around food later on.

You deserve to eat before you’re starving. You deserve to be nourished, not just fueled.

If you’re tired of the all-or-nothing cycle with food and want to feel calm and confident eating again — follow me for more tips on breaking the diet cycle.

10/30/2025

The more I restricted candy, the more my kids craved it, obsessed over it, and snuck it.

It felt like I was “doing the right thing”… but all it did was teach them that food is something to fear.

So a couple years ago, I tried something different:

✨ We took the limits off.

✨ We stuck a bucket of candy in our pantry and left it there.

✨ We trusted that with time, the obsession would calm down.

And guess what? It did.

Now Halloween doesn’t feel like a sugar frenzy.

They eat what they want and move on.

So when the pediatrician asked about how much candy my son’s “allowed”…and he told her “I don’t have a limit,” she was shocked.

But this is the kind of food freedom I wish every kid could grow up with because the alternative?

Is growing up to binge, restrict and fear food for decades.

🎃 Happy Halloween - go eat the candy

10/27/2025

Your body doesn’t want to be stressed through restriction- it wants to be at peace.

When your body isn’t getting enough nourishment (typically with diets), this is when you’ll find your brain is in overdrive thinking about food, craving those “off limit” foods.

How do you begin to quiet this mental noise? Start by adequately nourishing your body throughout the day!

Does this hit home? Follow me for more tips on breaking the diet/binge cycle!

Ayala Nutrition, LLC

11/14/2025

11/13/2025

11/13/2025

11/11/2025

11/10/2025

11/06/2025

11/04/2025

11/03/2025

11/01/2025

10/31/2025

10/30/2025

10/27/2025

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Monday	9am - 2:30pm
	4pm - 8pm
Tuesday	9am - 2:30pm
Wednesday	9am - 2:30pm
	4pm - 8pm
Thursday	12pm - 2:30pm
Friday	12pm - 2:30pm
Saturday	9am - 12pm