Vancouver Dietitian

Vancouver Dietitian A Registered Dietitian Nutritionist since 2003. Haley Vilhauer is a Registered Dietitian Nutritionist (RDN) by the Academy of Nutrition and Dietetics.

Haley works with teams, companies and high -performing individuals to help them elevate their health and optimize their performance. She obtained a degree in Food Science & Human Nutrition, from Washington State University in 2002. Since then Haley has continued her passion by continuing her education and work in the realm of functional nutrition, intuitive eating and autoimmune/food sensitivities. Haley LOVES to help others improve their quality of life through eating and living well and learning to care for themselves!! Haley works with individuals and families as they move through a transformation process that includes shedding unwanted layers, increasing the intention and awareness in their lives and properly caring for the unique body that they were given. Haley also believes that you can facilitate a lot of growth by being a little uncomfortable, so in addition to being a wife and mother of three kiddos, she has found a passion in CrossFit and marathon running, all of which have exposed her to the power of achieving hard things. Haley values community and is the director of a local Faith Rx'd Vancouver, WA chapter that works to "Strengthen the Fitness Community Through Christ-Centered Living & Impact". If you choose to work with Haley, you will be treated with kindness, compassion, love and grace.

11/14/2025

This season can pull you in a hundred different directions… and it’s easy to feel stuck in the middle of it all. 🎄🍂

Busy schedules, expectations, extra responsibilities — and somehow you’re supposed to still take care of yourself, too.

But here’s the truth I keep reminding my clients (and myself):
You don’t have to do this alone.
And you don’t have to push yourself to the bottom of the list to make everything work.

When you take care of you first — your sleep, your meals, your boundaries, your nervous system — you show up with more patience, more presence, and more genuine energy for the people you love most. 🤍

This isn’t selfish.
It’s essential.

So if you’re feeling stuck, overwhelmed, or unsure where to begin… breathe. You’re not meant to navigate this season on sheer willpower. Support matters. Rhythm matters. How you feel matters.

Let this be the moment you choose yourself, even in small ways.
Because when you feel better, everything around you becomes easier to hold.

If you’re craving guidance or a clearer plan for your health through the busiest time of year, I’m here.

DM me SUPPORT anytime. 💫

Carbohydrates are not the enemy. 🤍But your hormones are influenced by how and when you eat them.Quick blood sugar spikes...
11/13/2025

Carbohydrates are not the enemy. 🤍
But your hormones are influenced by how and when you eat them.

Quick blood sugar spikes trigger insulin… and often cortisol. Over time, that back-and-forth adds stress your body has to manage. Here’s how to make carbs work with you, not against you 👇

1. Pair them with grounding nutrients.

Combine carbs with protein + healthy fats to steady blood sugar and prevent crashes.
Think sourdough + eggs + avocado 🥑🍳 — not just sourdough with jam.

2. Be mindful of timing.

Your body handles carbs best when it’s not stressed.
If your morning is frantic, eat something stabilizing before grabbing fruit or a muffin.
And if you’re crashing at 4 p.m., you likely needed more balanced carbs earlier.

3. Choose comfort + nourishment.

A roasted sweet potato with ghee may support your nervous system more than a low-carb bar. 🍠✨
Satisfaction matters just as much as macros.

4. Make room for evening carbs.

Root veggies, rice cooked in broth, or lentils at dinner can support melatonin and deeper sleep. 😴

Carbs don’t cause chaos when you eat them with intention.
It’s not about restriction — it’s about attunement and giving your body what it truly needs. 🤍

⚡️ What “High Performance” Really MeansHigh performance isn’t about doing more.It’s about doing what matters — with ener...
11/10/2025

⚡️ What “High Performance” Really Means

High performance isn’t about doing more.
It’s about doing what matters — with energy, focus, and balance that actually lasts.

In my world, “high performance” doesn’t mean constant hustle or pushing through burnout. It means your body, mind, and hormones are working together — so you can show up fully for your work, workouts, and the people you love.

Here’s what that looks like in real life:
✅ Consistent energy from morning to night (no crashes or caffeine dependence)
✅ Clear thinking and stable mood
✅ Steady blood sugar and balanced hormones
✅ Recovery that keeps up with your goals
✅ A body that feels strong, capable, and grounded

That’s the foundation we build inside The Balanced Body Method — because true high performance starts with physiology, not pressure.

When you nourish and regulate your system, your potential follows naturally.

✨ High performance isn’t about doing more.
It’s about feeling better — and being present for the life you’ve built.

🍲 Nourishment in a Cup: My Go-To Bone Broth RecipeWhen the weather cools down, there’s almost always a pot of broth simm...
11/08/2025

🍲 Nourishment in a Cup: My Go-To Bone Broth Recipe

When the weather cools down, there’s almost always a pot of broth simmering in my kitchen.
It’s one of those quiet rituals that supports your gut, hormones, and immune system without overcomplicating a thing.

Bone broth is rich in collagen, amino acids, and minerals that help repair the gut lining, calm inflammation, and support joint and skin health.
It’s nourishment your body actually recognizes.

Here’s my go-to recipe ⬇️

Ingredients:

2–3 lbs organic, grass-fed beef bones or pasture-raised chicken carcass

2 medium carrots, chopped

2 celery stalks, chopped

1 onion, quartered

3–4 garlic cloves, smashed

2 tbsp apple cider vinegar (helps draw minerals from the bones)

1–2 bay leaves

A few sprigs of thyme, rosemary, or parsley

Filtered water (enough to cover the bones)

Sea salt to taste

Directions:
1️⃣ Add everything to a large pot or slow cooker.
2️⃣ Cover with water and bring to a gentle boil.
3️⃣ Reduce to low and simmer — 12–24 hours for beef, 8–12 hours for chicken.
4️⃣ Strain, cool, and store in glass jars for up to 5 days (or freeze in cubes for later).

✨ Why I love it:

Helps calm inflammation

Eases digestion and bloating

Supports joint, skin, and immune health

Brings a little warmth and grounding to hectic days

You can sip it straight from a mug, use it as a base for soups, or add it to daily meals for extra nourishment.

Inside The Balanced Body Method, these are the kind of simple, foundational habits we focus on — real food, steady support, and small daily choices that move you closer to balance.

Save this one for the next cold weekend. Your gut (and your whole body) will thank you. 💛

✨ Imagine 6 months from now…✅ Waking up with steady, lasting energy✅ Comfortable digestion — no more bloating or guessin...
11/06/2025

✨ Imagine 6 months from now…

✅ Waking up with steady, lasting energy
✅ Comfortable digestion — no more bloating or guessing what went wrong
✅ Less inflammation and pain so you can move freely again
✅ Real confidence in what your body needs
✅ Habits that actually stick because they fit your life

That’s exactly what we focus on inside The Balanced Body Method — personalized, data-driven nutrition designed to help you feel balanced, strong, and steady in your own body again. 💪

Your health isn’t one-size-fits-all — and your plan shouldn’t be either. 🌿
Let’s build the one that’s right for you.

🌿 When Digestion Feels OffWhen your digestion feels off, it’s easy to look for another supplement, a new routine, or a l...
11/04/2025

🌿 When Digestion Feels Off

When your digestion feels off, it’s easy to look for another supplement, a new routine, or a list of rules to follow.
But often, what your body needs most is something gentler — support, not pressure.

This herbal tea blend is one I often share when clients feel bloated after meals, hear their stomach rumbling at night, or just can’t seem to settle even when their diet feels “right.”
It’s not meant to fix everything, but it can offer real relief when digestion is strained.

☕️ Simple Gut-Soothing Tea

Ingredients:

1 tsp crushed fennel seeds

1 tsp dried chamomile flowers (or a chamomile tea bag)

A few mint leaves (fresh or dried or a mint tea bag)

How to make:
Steep everything in hot water for 10–15 minutes, covered, so the essential oils stay in the cup. Sip slowly — ideally without distractions.

✨ Why it works:

Fennel helps ease gas and cramping when food seems to linger too long.

Chamomile calms both the nervous system and the gut lining — especially when stress is part of the picture.

Peppermint supports smooth movement through the digestive tract and promotes healthy bile flow to break down fats.

Little rituals like this teach your body safety again — reminding it that it’s okay to relax, rest, and digest.
It won’t do all the work for you, but it might help your system stop bracing and start settling. 💛

🥗 The Hidden Gut Trigger You Might Be OverlookingSalad dressings often look clean — “made with olive oil,” “no added sug...
11/01/2025

🥗 The Hidden Gut Trigger You Might Be Overlooking

Salad dressings often look clean — “made with olive oil,” “no added sugar” — but many still hide inflammatory seed oils, preservatives, and additives that quietly wear down your gut over time.

If you’ve been feeling bloated after meals or noticing food isn’t sitting quite right, your dressing could be one of those small details worth rethinking.

Here’s a simple swap I share with clients all the time 👇

🫒 3-Ingredient Gut-Supportive Dressing

Organic extra virgin olive oil

Fresh lemon juice

Dijon mustard

Shake it up in a jar and you’re done.

✨ Olive oil brings anti-inflammatory fats that protect the gut lining.
🍋 Lemon juice supports digestion by stimulating stomach acid.
🥄 Dijon adds flavor and gentle digestive support from vinegar and mustard seed.

When you make this switch regularly, you may notice:
✅ Less heaviness after eating
✅ Fewer post-meal crashes
✅ A gut that finally feels calm again

Small change, big difference. 💛
Save this one for your next meal prep!

It’s been decades since my own college days here at WSU, but walking through Pullman again with my family brought back s...
10/31/2025

It’s been decades since my own college days here at WSU, but walking through Pullman again with my family brought back so many memories — and a real reminder of how much life (and health) has changed since then.

Back then, health meant grabbing whatever fit into a busy day and hoping energy would follow. Now, it’s about feeling steady — strong enough to keep up with life, and balanced enough to enjoy it.

I’m grateful for a family that values those same things… movement, good food, and time together. This weekend was a full-circle moment — a reminder that taking care of yourself isn’t about perfection, it’s about building habits that let you show up for the things (and people) you love most. ❤️

10/31/2025

🍂 Your Body changes with the Seasons

Here’s some tips if you’re feeling “off” or “out of balance”.

Learn more about a reset ⬇️ below…keep reading…

When the weather cools, your body shifts too.

Digestion slows slightly, hormones recalibrate, and your nervous system craves warmth and steadiness — not cold salads and smoothies.

This is why fall is the perfect time to start eating with the season, not against it.

🥣 Choose warm, cooked meals — soups, stews, roasted veggies, and grains that comfort instead of chill.
🌿 Add warming spices — ginger, cinnamon, turmeric, cumin — to gently stoke digestion and support circulation.
💧 Sip warm water or tea instead of icy drinks to ease your digestive system.
🥑 Prioritize nourishing fats and grounding foods to help regulate hormones, especially through peri and post-menopause.

Your body is wise — it’s always trying to stay in rhythm with the season around you. When you eat in sync, you’ll notice better digestion, calmer moods, and more steady energy.

This fall, listen to what your body’s asking for: slower mornings, warmer meals, deeper rest. 🤍

—
✨ Ready for a full-body reset that supports your hormones and energy through every season?
That’s exactly what we do inside The Balanced Body Method — my 6-month personalized plan designed to help you reduce inflammation, restore balance, and feel strong in every phase.
💬 DM me “BALANCE” to learn more.

🫒 My Go-To Cooking Oils (and the Ones I’ve Retired)Let’s talk about the oils I actually use in my kitchen — and why.1️⃣ ...
10/29/2025

🫒 My Go-To Cooking Oils (and the Ones I’ve Retired)

Let’s talk about the oils I actually use in my kitchen — and why.

1️⃣ Extra Virgin Olive Oil
This one earns its spot daily. I use it for dressings, soft cooking, or a simple drizzle over something that needs a little waking up. When possible, I choose organic and cold-pressed — it’s rich in antioxidants and helps your body absorb key fat-soluble vitamins like A, D, E, and K.
It tastes like steadiness — and your body knows what to do with it.

2️⃣ Avocado Oil
When the heat gets higher — sheet-pan dinners, sautéed veggies, anything that sizzles — this is my go-to. I reach for organic, unrefined avocado oil because the smoke point stays reliable, and the flavor stays clean. It’s full of vitamin E to support your cells and never leaves meals feeling heavy.

3️⃣ Grass-Fed Ghee
This is my favorite for flavor and stability. It holds up beautifully to higher heat and brings a rich, buttery depth to roasted vegetables, eggs, or anything that needs a little comfort. Plus, it’s naturally lactose-free and contains fat-soluble vitamins that support hormone and gut health.

4️⃣ Grass-Fed Tallow
When I want something truly nutrient-dense for roasting or pan-frying, I’ll use grass-fed beef tallow. It’s high in stable, heat-safe fats that won’t oxidize easily — and it adds incredible richness without feeling heavy. Traditional, simple, and metabolically supportive.

5️⃣ Toasted Sesame Oil
This one’s all about the finish. I don’t cook with it; I use it to complete a dish. A drizzle over rice, stir-fried greens, or chilled noodles changes everything. Look for organic, toasted sesame oil — it’s earthy, grounding, and quietly nutrient-dense.

And the ones that have slowly moved out of my kitchen:
⚠️ Canola, Soy, and Corn Oils
⚠️ Refined Sunflower or Safflower Oils – Unless labeled “high-oleic,” they don’t tolerate heat well and can become unstable.
⚠️ Palm Oil

👉 Simple swaps, steady health.

Thankful this girly is always willing to help with meal prep!Fall is the perfect time to bring back meal prep — the cozy...
10/27/2025

Thankful this girly is always willing to help with meal prep!

Fall is the perfect time to bring back meal prep — the cozy kind. 🍲✨
I love having simple, nourishing basics ready for the week:
🥕 roasted seasonal veggies to toss into soups, salads, or grain bowls
🍗 prepped proteins to mix into meals or grab for quick snacks
🍜 cooking grains or noodles in homemade (or store-bought) broth to boost nutrients and protein

A little prep on the weekend makes it easier to nourish yourself all week long — warm, simple, and stress-free. 🤎

What’s your favorite thing to prep for the week?

✨ Staying fueled for active days starts with nutrition fundamentals — fat, fiber, and protein at every meal (and snack!)...
10/20/2025

✨ Staying fueled for active days starts with nutrition fundamentals — fat, fiber, and protein at every meal (and snack!).

When you include all three, you support stable blood sugar, steady energy, and a happier mood — no hangry crashes while you’re out adventuring.

💛 My goal with every client: do your best, not strive for perfect. It’s about consistency, not perfection.

Examples 👇
🥑 Meal: Salmon with roasted sweet potatoes, sautéed greens, and avocado.
🍎 Snack: Apple slices with almond butter + a sprinkle of h**p seeds.

P.S. I stopped for a couple snack breaks to stay fueled during our day-long kayak adventure in Stevenson — and it made all the difference. 🚣‍♀️🌤️ 🐟

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98663

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