Truce Nutrition

12/24/2025

We are so grateful to be part of your journey.

Take this time to slow down when possible, connect and stay true to your values.

Thank you for trusting the dietitians on the Truce team!

12/22/2025

12/14/2025

Bringing back one of your favorites! It’s filled with chicken, black beans, corn, tomato and zucchini and perfect for these cold days. So grateful to have this prepared ahead for Monday night dinner!

12/12/2025

Tis the season. Before getting started with work, I’m enjoying some traditional chocolate pecan pie baking!

I don’t remember a holiday season without it and hopefully there will never be one!

To holiday and family traditions, pass the flavor, scents and memories, even if some things are different! 💜

12/10/2025

We can start the day together! Whether it’s getting the day going with breakfast, a snack or just talking through any plans or concerns, we are here.

Groups will only run if 3 or more participants join!

If interested reach out here or hilary@trucenutritionllc.com.

Hope to see you there!

12/09/2025

The holiday season can bring up a lot — joy, pressure, loneliness, family dynamics, food stress, grief, and everything in between. If this time of year feels heavy, overwhelming, or simply different for you, you’re not alone.

We are hoping to put together a small, supportive space for anyone who wants extra grounding on the actual holiDAY to allow a supportive start to the day. This would be a gentle, judgment-free group focused on:

💜Eat a meal or snack to start the day without restriction or “saving up…”
💜Coping skills for holiday stress
💜Support around food and routines
💜Navigating family expectations and boundaries
💜Having a place to check in and feel understood

Whether you struggle every holiday season or this year just feels especially difficult, you’re welcome.

If you’d be interested in joining a holiday support group (virtual), drop a comment or send me a message. It’ll likely be in the morning of any of these main holidays!

I’ll follow up with details once I see how many people might want to participate.

You don’t have to get through the holidays alone.

12/01/2025

Prepping dinners after a busy holiday weekend doesn’t have to be difficult! Honestly I was in no mood to cook so i threw this together in minutes.

Here i used Andrea ravioli, chicken meatballs, bagged baby spinach, canned (yes canned) mushrooms and bowl and basket vodka sauce.

I cook the ravioli in the sauce vs boiling in water and then added the veggies while separately air frying the meatballs before mixing them in.

Easy peasy, balanced and pretty tasty!

11/26/2025

As we head into Thanksgiving weekend, just a reminder:

You’re allowed to enjoy your food. You’re allowed to dislike some too and say “no thank you…”
You’re allowed to take up space at the table.
You’re allowed to honor your hunger and your fullness.

One day of celebration will never hurt your body.
One meal cannot undo your progress.
And you do not need to “make up for it” later.

Your worth isn’t measured in bites, calories, or control.
It’s in your presence, your energy, your laughter, your connection.

Balance includes days like today — days where food is a part of joy, tradition, and being with people you love.

Let yourself have that.

If it feels challenging this week, that’s okay.
You’re human.
You’re learning.
You’re healing.
And you deserve to enjoy this holiday without guilt.

Here’s to a Thanksgiving rooted in permission, compassion, and trusting your body.

11/13/2025

We are SO excited to welcome Erica Ban, MS RDN to the Truce Nutrition team. Her expertise, passion and dedication to the field shines and allows her to fit so perfectly with the team. We couldn’t be prouder that she is here to support our wonderful clients.

Please meet Erica: 👇

“Hi, I’m Erica Ban, a Registered Dietitian with over 20 years of experience specializing in eating disorder recovery and family nutrition.

My approach is highly individualized—I believe that everyone’s relationship with food and their body is unique. I work from a non-diet, compassionate perspective, helping clients find balance through mindful and intuitive eating, while also using meal plans when they’re helpful or necessary.

Collaboration is at the heart of what I do. I regularly work alongside therapists, psychiatrists, and physicians to ensure each client receives the most comprehensive, well-rounded care possible.

I earned my Bachelor’s degree in Nutrition from Cornell University and went on to complete my dietetic internship at The Bronx VA Medical Center, while earning my Master of Science in Clinical Nutrition from New York University.”

💜

Erica is currently seeing clients out of network and soon will be in network with Aetna as of December 1st. If you would like to make an appointment with Erica, please DM us here or email us at info@trucenutritionllc.com.

💜

❤️

11/10/2025

I so often hear that many people feel they should never eat when they’re not hungry. That is totally not true and sometimes we have to think beyond our immediate cues in terms of how we take care of ourselves.

Here are totally valid reasons you might need to eat even when you’re not hungry:

1. Preventing future hunger
You have a meeting, commute, or busy afternoon ahead. Eating now protects your body from a crash later.

2. Blood sugar support
For many people (especially those with diabetes, hypoglycemia, or certain meds), steady fueling is essential — hunger cues don’t always show up reliably.

3. Recovery from chronic dieting or an eating disorder
Hunger hormones can be suppressed for a while. Eating regularly helps them come back online.

4. Illness, stress, or emotional exhaustion
Your appetite isn’t always a perfect indicator of your needs — sometimes illness or stress mutes hunger… but your body still needs nourishment.

5. Gentle nutrition
You may choose to eat because your body needs something — energy, protein, fiber — even if hunger is subtle.

6. Pleasure & connection
Celebrations, traditions, grabbing a snack with a friend… these are part of normal, healthy eating.

Intuitive eating is about care, attunement, flexibility, and trust — NOT rigid rules or waiting for the “perfect” hunger cue.

10/22/2025

When your mind says “stay still,” stretch.
When it says “skip the meal,” grab a snack.
When it whispers “you”re alone,” text a friend.

Opposite action isn’t about forcing positivity — it’s about gently reminding yourself that small shifts can change momentum.

You don’t have to do everything differently — just one thing that moves you toward care, not comfort in the familiar.

What’s your opposite action today?

10/21/2025

Change can feel uncomfortable for anyone.

Sometimes even small shifts in routine can throw a curveball for those struggling with an eating disorder or a difficult relationship with food.

It’s a conversation I have often in client sessions. Part of the recovery process is structurally and safely rewiring deeply embedded routines that may not be serving a person.

If you feel stuck, you are not! Building new empowering and positive (flexible) routines takes time (and support). We are here to help 🤗