NutritionRx (2025)

20/01/2020

Are you making nutrition way more complicated than it needs to be?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When starting off with new clients, I hear many of them say things like “I just don’t know what to eat anymore”, “nutrition is so confusing”, or my favorite - “just tell me what to eat”. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I get it.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With so many different opinions, fad diets, styles of eating and varying perspectives on which is best, it all starts to sound like a bunch of gibberish and can make you just want to throw in the towel on trying to eat healthy.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A focal point of my practice is coaching my clients to simplify nutrition and stop over-analyzing and over-complicating it. One way we go about doing this is by revisiting the basics. Although nutrition is a complex, individualized science, it all starts with very simple principles - macronutrients and micronutrients. (We throw alcohol in the mix because it provides calories, but it’s not technically a macronutrient.) Understanding these principles lays a solid foundation upon which we layer more nutrition knowledge and build a healthy lifestyle centered on simplicity, flexibility, and sustainable habits. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Getting back to these core principles reminds us that nutrition isn’t some big, scary, intimidating beast, but instead something that we can master if we are willing to start from the beginning. Click the link in my bio to download my FREE guide - Nutrition Concepts: Understanding the Basics to learn more!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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17/01/2020

Sure, sometimes all you want to do is have a night in to order pizza, relax in a warm bubble bath, sip some wine and just turn yourself off from the world for a bit. That type of self-care is necessary at times, but I feel like often times we forget that self-care can look a lot of different ways. It may look like setting boundaries for ourselves when it comes to work, exercise, social life, commitments. Or it could look like practicing discipline in regards to our exercise routine, health goals, and our nutrition. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We put so much pressure on ourselves to perform, do the most, and be the best, and have the most successful life that we literally drive ourselves into the ground and resort to the I-need-a-self-care-day all too often. Don’t get it twisted, I fully support self-care days. The message I am trying to convey, however, is this - what if we stopped viewing self-care as a last resort, but instead viewed self-care as a daily priority that involves boundaries and discipline that encourages balance and prevents burnout?⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Maybe we set boundaries for how much we commit ourselves to each week, maybe we learn to say no to social outings or doing favors for others when it will add too much to our plates. Perhaps we commit to waking up early for the gym so we can finally get back on track with our physical fitness, or create a plan that will support our health, improve our nutrition, and help us develop healthier habits. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Self-care shouldn’t be something we resort to because we are so exhausted that we need some reprieve from the relentless internal pressure we place on ourselves. I read a quote in an article a while back that sums this post up perfectly - “True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.” ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just food for thought on this fine Friday! I hope you all have a blessed weekend and are having a kick-ass start to your 2020!⁣

15/01/2020

We’ve added some new faces here recently so I wanted to take a moment to re-introduce myself! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My name is Ashley. I’m a registered dietitian, nutrition coach, & lover of all things coffee, CrossFit, and dogs.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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NutritionRx was born out of my love for nutrition and my passion for helping others transform their lives. I’m obsessed with helping my clients grow and progress in ways they never imagined possible. To watch them crush their goals, gain confidence in themselves and their nutrition, all the while becoming strong, healthy individuals is seriously the most rewarding experience. I love everything about what I do!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A few fun facts about me >>>⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. My husband and I met while we were both in college at UNC Wilmington. We got engaged and married on Wrightsville Beach, NC, so Wilmington has always held a special place in our hearts. We’ve always wanted to dig roots in that area because we just love it so much, but it’s never really been the right time or opportunity to move back - until now! All the stars aligned and we are FINALLY moving back in just 3 short days!! Literally, so excited to call Wilmington our home!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Coffee is my fav pastime. I love reading about it, learning about it, practicing with different brewing techniques, and doing any and all things pertaining to coffee. For Christmas, my husband bought me tickets to the happening in just a few short weeks and I am geeky excited about it! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. After faith, family, and food, my true loves are my dog Dempsey, CrossFit, and parking my butt in the sand for hours at the beach 🏝 🌊 ☀️ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Enough about me though! What are some fun facts about you?! Any other coffee connoisseurs out there? Let me know! And while you’re at it, tag a friend who you think would enjoy my page as well! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I look forward to sharing my journey with you and learning more about you along the way! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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10/01/2020

So you've been tracking your intake for a little while. You’re consistently logging your food, learning what appropriate portion sizes look like, planning meals ahead of time so you stay in control of your nutrition and on track - you’re killing it! ⁣
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One morning you sleep through your alarm, realize you didn’t make breakfast ahead of time, so now you have to swing through a drive thru for something quick. You know you need macro-balance and want something that will be somewhat healthy, so you go for this breakfast sandwich. You think to yourself - bread provides carbohydrate, egg and sausage provide protein, and cheese provides fat. Perfect! Order the sandwich and off you go. ⁣⁣⁣⁣⁣⁣
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You arrive at work & log your sandwich into your tracking app. Your heart sinks as you realize that eating the sandwich just demolished your fat target for the entire day. ⁣⁣⁣⁣⁣⁣
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There is a silver lining to this situation! You've learned some really valuable lessons >>⁣⁣⁣⁣⁣⁣
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1. You learned that not all foods are as they appear. Many foods are actually a combination of macronutrients. The croissant used in this sandwich does provide carbohydrate, but it’s also made with a lot of butter, making it a fat-heavy choice. The egg, cheese, and sausage all provide protein, but also provide fat. ⁣⁣⁣⁣⁣⁣
2. You now know the macronutrient composition of this food item for future reference.⁣⁣⁣⁣⁣
3. You learned that if you had pre-logged the sandwich before ordering it, you would have seen the macro breakdown and could have a made a more informed choice. ⁣⁣⁣⁣⁣⁣
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When you track macros, you develop a working knowledge of the nutrient composition of different foods. This translates into you having the ability to choose healthy options on the fly that don’t break the “macro bank”, and the knowledge to create meals and snacks that are actually macro-balanced.⁣ A little knowledge of the foods you eat can take you a long way!⁣⁣⁣⁣⁣
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P.S. the answer is option B🙂

07/01/2020

One of my friends posted a few books on his social feed that he’s read or is currently reading and it got me thinking about the books I’ve read recently. I’ve had several impact my life and challenge me to grow in more ways than I ever could have imagined possible. ⁣⁣
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These three pictured here are some of the main books that helped me break through the fear of failure and go all in on starting my business. ‘Can’t Hurt Me’ literally kicked me in the gut and said, “Let’s go!!”. I highly recommend it to anyone feeling like they’re holding themselves back from pursuing a dream or goal. ⁣
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What are some books that have been influential for you on your journey?! I’d love to get some more recs for books to add to the growing stack on my bedside table☺️⁣
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03/01/2020

I’m not the coach for you if...⁣⁣
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🚫You’re looking for a quick fix ⁣⁣
🚫You’re wanting a detox or magic pill to solve your problems⁣⁣
🚫You want a list of foods that are “off-limits”⁣⁣
🚫You want specific food rules to follow⁣⁣
🚫You want a generic, one-size-fits-all plan ⁣⁣
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I am, however, the coach for you if..⁣⁣
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✅You’re looking for a nutrition plan that is prescribed for your needs and actually pushes you towards your goals⁣⁣
✅You are ready for an approach to nutrition that fits seamlessly into your lifestyle and doesn’t have any off-limit foods⁣⁣
✅You’re looking to improve your athletic performance through nutrition but don’t know where to start or what to do⁣⁣
✅You are looking for a co-pilot to help you navigate your way to better health⁣⁣
✅You want a nutrition coach who will provide a kick in the pants when necessary and never allow you to quit on your goals⁣⁣
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Does it sound like we’re a good match? Click the link in my bio and get on my schedule for a free discovery call. I’m ready to get you started!⁣⁣
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01/01/2020

⁣A while back, I was listening to Brooke Castillo’s “The Life Coach School Podcast”. Her insight in this specific episode translates to every single person who has ever tried or is trying to evolve & grow & better themselves, so I wanted to share it with you all here!⁣⁣⁣⁣⁣
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This specific episode was discussing the two different types of discomfort. ⁣⁣⁣⁣⁣
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One discomfort propels you forward, creates growth, makes you stronger, & teaches you. ⁣⁣⁣⁣⁣
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The other does the exact opposite. It holds you back, restricts you, resists you, & moves you backwards or keeps you stagnant.⁣⁣⁣⁣⁣
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She encouraged listeners to ask themselves the questions - “Why am I uncomfortable?”, & “What is the reason I am experiencing this discomfort?”. ⁣⁣⁣⁣⁣
If the thoughts that come to mind include phrases like, “I’m not good at this”, “This is too hard”, “I’m never going to be able to do this”, “I’m so stupid”, or “I’ll never be able to lose weight”, then this is the type of discomfort caused by negative thinking that pushes you backwards rather than propels you forward. If we take action from this type of discomfort we end up resisting positive change, avoiding things that would benefit us, and pushing ourselves farther away from success. ⁣⁣⁣⁣
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On the flip side, when you ask yourself - “Why am I uncomfortable?”, & “What is the reason I am experiencing this discomfort?”, & your thoughts include things like “I am moving towards something I’m not used to”, “I’m putting myself in an unfamiliar situation”, “I’m trying something I’ve never tried before”, that’s when you know you’re experiencing the type of discomfort that is pushing you in a positive way & will have long term pay off!⁣⁣⁣
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Now that you know the difference between the two, which form of discomfort do you feel you’re experiencing most on your current journey? ⁣Are you wallowing in the discomfort that continually holds you back, or are you basking in the discomfort that fires you up because you know it’ll be worth it in the long run? ⁣
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Evaluate your thoughts about discomfort and start learning to embrace it! Let’s get comfortable being uncomfortable and tap into our greatest potential!

30/12/2019

You want to lose some weight. Why?⁣
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You want to start your own business. Why?⁣
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You want to get back in the gym. Why?⁣
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You want that promotion at work. Why?⁣
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‘Why’ is such a simple word, yet it holds so much weight when it comes to sticking with or achieving anything. It’s not an explanation of what you do, how you do it, or the results you produce. Why is what inspires us. ⁣
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This quote was something I read from a recent client application. It was one of several reasons why he didn’t want to wait any longer to get the help he needed. He wanted to be healthy for himself, but now that he’s married, felt that he was doing his wife an injustice by not striving to be the best possible version of himself for her sake. ⁣
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When we tie real significance to our goals, as this client did, it makes it a lot easier to push through the tough times and a lot harder to give up. Your mission becomes clear and you become far more resilient in tackling obstacles and taking risks despite the odds that may be stacked against you. ⁣
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Before you set any New Year’s resolutions for 2020, I challenge you to think long and hard about your real ‘why’ behind them. Remember, an empty ‘why’ can be just as detrimental as not having a ‘why’ at all. Think deeply about what drives you, what motivates you to change. Having a true sense of purpose will set you on the right track to sticking with your resolutions and making lasting change. ⁣
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27/12/2019

Imagine wearing a pair of eye glasses that aren't your prescription. What do you see? Is it blurry? Does it hurt your eyes? I'd say it's pretty likely that you won't be able to see very well, right? Everyone is different and most people will need a different prescription to correct their eyesight. ⁣⁣⁣⁣⁣⁣⁣⁣
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Just as you'd need eye glasses that match your vision prescription - your nutrition should be the same way. Not some one-size-fits-all approach that doesn't take YOU into consideration. ⁣⁣⁣⁣⁣⁣⁣⁣
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Thinking that there is only one right way to approach nutrition is like saying there is one universal prescription that will correct everyone’s vision. Unfortunately, it doesn’t work that way.⁣⁣⁣⁣⁣⁣⁣⁣
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In the nutrition world, there are lots of differing opinions - HAES, macro trackers, keto enthusiasts, intuitive eating, etc. - on how we should approach, encourage, and view health/nutrition. ⁣⁣⁣There is a great divide among these different nutrition camps. We’ve grown to view all other opposing views as wrong and only our view as right, when in reality, there is no one right way. ⁣
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Just because macro tracking works for your friend, doesn’t mean it works for you. (And by works, I mean it makes sense for your lifestyle & fits your needs.) Maybe you’ve done well with intuitive eating - great! Maybe you’ve been successful with keto. Maybe you combine parts of several different eating styles & that works for you - awesome!⁣ ⁣⁣⁣⁣⁣⁣
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There’s no right or wrong way to approach nutrition. The right way is whatever works for you & that could look a million different ways!⁣
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Nutrition isn’t black & white - it’s gray. And how do you make the color gray? You mix black + white. As your coach, my focus is to help you blend the black with the white to create a shade of gray that is unique to you & your needs. ⁣⁣⁣⁣⁣⁣⁣
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Aren’t you tired of the all-or-nothing approach to nutrition? The restrictive diets that never seem to work? Click the link in my bio and let’s create your nutrition sweet spot in your favorite shade of gray!⁣⁣⁣⁣

25/12/2019

Wishing you a very Merry Christmas and a Happy New Year from NutritionRx!⁣
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I hope today is filled with amazing memories, delicious food, and nothing but happiness! Merry Christmas, y’all!

23/12/2019

It’s officially Christmas week, y’all!⁣
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This is hands down my favorite time of the year! I love buying presents for everyone, I love all the Christmas lights and gimme all of the hot chocolate😊 Despite all of the holiday cheer, this time of year can also be really stressful. From the constant hustle and bustle, traveling all over the place to visit with family and friends, to stressing about getting off track with your nutrition and exercise. It’s a lot to tackle. ⁣
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Whatever your stressors may be, I just wanted to give a simple, friendly reminder to rest, relax, and be fully present this holiday season! You never know how much time you have left with the ones you love, so don’t let being busy steal you away from the important things. Key things I want you to focus on:⁣
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- Don’t let the Christmas calories and/or lack of exercise rule your thoughts and rob you of meaningful conversations with family and friends. ⁣
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- Remember to listen to your hunger and fullness cues - honor them.⁣
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- One meal or several days of holiday meals won’t derail how much progress you’ve made or make you unhealthy. It’s the sum of what you consume consistently over time that matters - not over the course of a few days. ⁣
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- Get out for a walk, go to the gym, move in ways that you enjoy! Exercise because it feels good - not for punishment or so you can earn your food.⁣
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Don’t fret the small stuff. Enjoy some good food. Make memories that will last a lifetime. I wish you all a very Merry Christmas!

Monday	09:00 - 19:00
Tuesday	09:00 - 19:00
Wednesday	10:30 - 19:00
Thursday	09:30 - 19:00
Friday	09:00 - 19:00

NutritionRx

20/01/2020

17/01/2020

15/01/2020

10/01/2020

07/01/2020

03/01/2020

01/01/2020

30/12/2019

27/12/2019

25/12/2019

23/12/2019

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