Lisa Ellis RD MSW

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 💗

12/04/2025

Do you feel like you distrust your hunger? Diet culture teaches that feeling hungry is a problem to solve, a sign of weakness, or something to suppress. ⁠
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Over time, this can create anxiety, rigidity, and a sense of failure around something that is completely natural.⁠
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Hunger is simply your body communicating a need. You are not doing anything wrong by responding to it. In fact, honoring your cues is one of the most important ways to rebuild trust with your body.⁠
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If you want support with creating a calmer, more connected relationship with food and eating, our team is accepting new clients for virtual and in person sessions.⁠
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Learn more https://integratingnutrition.com/

12/03/2025

Meet , a Registered Dietitian and Certified Intuitive Eating Counselor based in New York City. With a Master’s in Nutrition Education from Columbia University, Suzy helps children, families, teens, and adults find confidence and joy in their relationship with food.

Who Suzy works with:
• Parents navigating feeding children and managing different food preferences or allergies
• Teens and adults who want a more peaceful relationship with food
• Individuals dealing with diet culture stress, food anxiety, or disordered eating patterns
• Families looking for practical, non-diet nutrition support that fits into everyday life

Suzy understands how stressful feeding a family can be and loves helping clients feel empowered and confident in their choices!

She offers both virtual and in-person sessions and can see clients in:
AK, AZ, CO, CT, HI, ID, IN, MA, MI, NH, NJ, NY, OK, OR, PA, TX, UT, VT, VA, WA, WV, WI, WY.

If you are looking for supportive, non-judgmental nutrition therapy, Suzy would love to help!

12/01/2025

It is easy for “clean eating” to slip from a helpful intention into rigid rules that create anxiety, guilt, and pressure around food.⁠
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When eating becomes a purity test, the focus shifts away from nourishment and toward perfection, and that makes it harder to hear what your body actually needs.⁠
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Swipe through for a gentle reminder that you can step out of the all or nothing mindset and move toward more flexibility, curiosity, and ease with food.⁠
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If food has started to feel stressful, you do not have to navigate it alone. Our practice is accepting new clients for virtual and in person sessions! ⁠
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If you are looking for guidance and a more balanced connection to eating, we are here. ⁠
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We can see clients in: AK, AZ, CO, CT, GA, HI, ID, IN, MA, MI, NH, NJ, NY, OK, OR, PA, TX, UT, VT, VA, WA, WV, WI, WY.

11/26/2025

Skipping meals before Thanksgiving does not give you more “control.” It actually sets you up to feel overly hungry, disconnected from your body, and more likely to overeat once the holiday foods appear.

A normal breakfast and lunch help your body feel steady so you can enjoy the meal the way it was meant to be enjoyed.

When dinner comes, slow down, use your senses, and really enjoy!

11/25/2025

A new study confirms what I tell clients all the time. Breakfast matters!

A recent study of more than 118,000 participants found that people who skipped breakfast had a higher risk of developing metabolic syndrome, a cluster of markers that relate to heart health, blood sugar, and cholesterol.

If breakfast feels overwhelming or your mornings are inconsistent, you do not need a complicated plan. You need support that fits your real life. I can help you build a morning routine that supports your long-term health in a way that feels doable and enjoyable.

What is your go-to breakfast?

Book a session if you want personalized support! 
I offer virtual and in person care, and I can see clients in:
AK, AZ, CO, CT, HI, ID, IN, MA, MI, NH, NJ, NY, OK, OR, PA, TX, UT, VT, VA, WA, WV, WI, WY

11/25/2025

Intuitive eating does not require a full overhaul to begin. Small, compassionate shifts can help you reconnect with your body and build trust one moment at a time.

These 3 practices are simple starting points that reduce overwhelm and make the process feel more approachable.

Begin with the one that feels most doable and let it grow from there.

If this resonates with you and you want guidance in creating a more peaceful, flexible relationship with food, our team is accepting new clients for virtual and in person sessions 👩‍💻

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...