Lisa Ellis RD MSW

01/19/2026

If food feels stressful, you do not need more rules. It’s because you need structure that actually works with your body, not against it.

Flexible structure offers consistency, safety, and nourishment while still allowing for change, curiosity, and trust.

This is THE foundation of a healthier relationship with food 🍝🧁🍌🍓🥑🥗

👋 I’m Lisa, a therapist and dietitian who helps people move away from rigid rules and toward a more peaceful, trusting connection with eating and their bodies. Reach out for a free consultation if you’re ready 📩

01/12/2026

Looking for a new food idea to try this week?

gave the viral sweet potato + Butterkäse cheese combo by a try and it did not disappoint.

It is a great reminder that when we let go of food rules and get curious instead, eating can actually be fun again 🍠🧀

How to make it: �1. Microwave, bake or air fry a sweet potato�2. Slice the top off & create an opening �3. Add some cheese - Butterkäse or your go-to favorite�4. Enjoy!

01/11/2026

Do you have those days where you can’t seem to feel satisfied and can’t stop snacking? You’re not alone!

Here are a few questions to ask yourself:
1. Have you eaten enough today?
🥨 If you skip meals or snacks, you will usually find yourself hungrier later in the day.

2. Have your meals been balanced with carbs, protein, fat, and fiber?
🍟 Properly balancing your plate ensures that you will stay fuller for longer, and be more satisfied.

3. Have you been honoring your cravings?
🍿When you allow yourself to eat without restrictions or guilt, you will no longer binge on foods that you used to consider “off limits”, because you know that you can have them whenever you want!

If you found these helpful and want to learn more, DM us or click the link in bio to reach out for a free discovery call 📞

01/08/2026

Banning certain foods in the house often feels like a way to create control or “eat better.” But for many people, especially those with a history of dieting or disordered eating, it tends to do the opposite.

When foods are labeled as off limits, they become more tempting. Thoughts about them increase. And when access finally happens, it often leads to overeating, guilt, or feeling out of control.

This is not a lack of willpower. It is a predictable response to restriction!

Keeping foods neutral and available helps reduce urgency, build trust with your body, and make eating feel calmer over time. When foods are allowed, they lose their power.

👋 Hi, I’m , a registered dietitian and certified intuitive eating counselor. I help people and families move away from food rules and toward a more peaceful, supportive relationship with food.
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01/01/2026

Happy New Year! Here is a friendly reminder that a new year does not require a new body 📣

Diet culture tends to get much louder in January. Conversations turn to dieting, cutting foods, and changing bodies. Social feeds fill with weight loss promises, GLP-1 ads, and the idea that health comes from shrinking yourself.

If you are choosing to resist that pressure and stay connected to your body, be proud of yourself. Stepping away from diet culture takes real strength.

And if you are ready to try a different path, know you do not have to figure it out alone. Integrating Nutrition supports people in building a more peaceful, flexible relationship with food and their bodies, without restriction.

We see clients in person in NYC and virtually in AK, AZ, CO, CT, HI, ID, IN, MA, MI, NH, NJ, NY, OK, OR, PA, TX, UT, VT, VA, WA, WV, WI, WY 💻⁠

Reach out today if you are ready to try something new!
https://integratingnutrition.com/

12/30/2025

Trying to raise kids who feel confident and relaxed around food?

We know it can be overwhelming! Implementing small language shifts that make a huge difference

Here are 3 phrases worth skipping when talking about food with kids:

1️⃣ “You have to finish your plate.”�This can teach kids to ignore fullness instead of listening to their bodies.

2️⃣ “That food is bad for you.”�Labeling food as good or bad can create fear and confusion. Keeping food neutral helps kids build trust with eating.

3️⃣ “You can’t be hungry, you just ate.”�Kids’ hunger cues can be unpredictable! Staying curious instead of dismissive goes a long way.

👋 I’m , a registered dietitian and certified intuitive eating counselor at Integrating Nutrition. I help families raise confident, intuitive eaters. If you want guidance, I’m here to support you.

12/24/2025

Dreading diet talk and food comments from your almond mom or relatives this holiday season? Here are a few supportive tips from to help you get through while protecting your relationship with food.

Generational diet culture can be loud, but it does not get the final say! What is your go to coping tool to deal with diet talk at the holidays?
�👋 I’m , a registered dietitian and certified intuitive eating counselor at Integrating Nutrition. I help individuals move out of disordered eating patterns and toward a more trusting, balanced approach to nourishment.

If you are looking for guidance that feels steady and supportive, reach out anytime 💌

12/16/2025

Some habits look healthy on the outside. But the difference between a healthy habit and a disordered pattern is not the behavior itself.

It is the flexibility, intention, and impact behind it.

Here are three ways to tell the difference:
1. Is the habit limiting your life?�Does it stop you from making plans, eating socially, or being flexible when things change?
2. Do you feel unable to break the habit?�Healthy habits allow room for flexibility. Disordered patterns create anxiety or panic when rules are broken.
3. What is driving the habit?�Is it rooted in care and well-being, or guilt, fear, and the need to control your body?�
Remember, choose habits that make your life bigger, not smaller!

👋 I’m , a registered dietitian and certified intuitive eating counselor at Integrating Nutrition. I specialize in helping people untangle disordered patterns, rebuild trust with their bodies, and create a relationship with food that feels supportive instead of stressful.

If you’re ready to find a calmer, more supportive relationship with food, reach out today 💌

12/14/2025

Here are 3 sneaky ways diet culture disconnects you from your body ⬆️

1. It teaches you to ignore hunger instead of treating it like a basic biological signal.
2. It turns food into a moral test, making balanced eating feel impossible.
3. It makes fullness feel uncomfortable or scary, so you stop eating before your body is actually satisfied.

None of this means something is wrong with you.�It means you were taught to override your body instead of listen to it!

Hunger and fullness are not problems to fix. They are cues meant to guide you. When you start responding earlier, removing morality from food, and allowing yourself to feel satisfied, eating becomes calmer and more stable.

Diet culture thrives on disconnection. Healing begins with paying attention. If you want support rebuilding trust with your body and your cues, I am here to help 💗

08/24/2025

08/22/2025

Keeping a positive attitude really can be, it turns out, a matter of life and death!

07/10/2025

Honoring hunger and satiety cues is important, and is part of our daily rhythm. But have you ever wondered how our three familiar three meals a day pattern developed?

Food has always been central to human life, but our eating habits have evolved considerably over time. The idea of eating three meals a day, for instance, is now an intrinsic practice for many people, yet it’s a relatively recent development in human history. For centuries, meal habits were sporad...