Author: Kendra Gaffney

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What is the Purpose of Nutritional Counseling?

Written by Kendra Gaffney on June 3, 2024. Posted in Body Image, Eating Disorder Recovery.

Nutritional counseling is a journey of self-discovery, healing, and nourishment that goes far beyond meal plans and calorie counts. It’s about exploring your unique relationship with food, understanding the impact of nutrition on your physical and emotional well-being, and finding supportive ways to care for yourself. In this process, you build a partnership with a dietitian who provides guidance, compassion, and tools that honor your individuality—your body, your mind, your experiences, and your culture.

In this blog, we’ll dive into the purpose of nutritional counseling in Asheville, NC, and how it can empower you to connect more deeply with your health, whether you’re navigating chronic conditions, healing from disordered eating, or simply wanting to find balance in your day-to-day life.

What is Nutrition Counseling in the Treatment Of?

The heart of nutrition counseling lies in creating a therapeutic space to address various health concerns and build a healthier relationship with food. Whether you’re looking for support in managing a medical condition or seeking guidance on body positivity, nutrition counseling offers a personalized approach to many needs, such as:

Chronic Conditions and Disease Management

Nutritional counseling plays a significant role in managing conditions like diabetes, heart disease, digestive disorders, and more. Instead of focusing on restriction or rigid rules, a dietitian will help you explore what nourishment looks like for your body’s needs. Together, you can work on finding balanced and realistic nutrition strategies to support your health, without resorting to “all or nothing” thinking.

Eating Disorders & Disordered Eating

When struggling with eating disorders or disordered eating patterns like binge eating, compensatory behaviors, restriction, or chronic dieting, nutritional counseling offers a supportive path to recovery. Your dietitian works with you to unpack the emotions, beliefs, and fears around food, with the goal of fostering self-compassion and understanding. It’s not just about following a food plan—it’s about reconnecting with your body, learning how to nourish yourself in a way that feels safe and supportive, and working toward food freedom.

Emotional and Mental Wellness

How we nourish ourselves is closely tied to our mental and emotional well-being. From stress eating to loss of appetite in depression, our eating patterns reflect our inner experiences. Nutritional counseling helps you understand these patterns and develop self-care routines that honor your emotional needs. It’s about creating a nurturing relationship with food that reflects care for your mind, body, and soul.

General Wellness and Self-Care

You don’t need a medical diagnosis to seek support through nutritional counseling. If you’re interested in improving your eating habits, building a positive body image, or simply exploring how nutrition fits into your life, nutritional counseling is here to help. It’s about finding sustainable ways to nourish your body, focusing on well-being rather than adhering to unrealistic diet culture standards.

The beauty of nutrition counseling lies in its flexibility. It molds itself to your needs. Whether you’re aiming to manage a health condition, heal your relationship with food, or simply explore self-care in a supportive way. Rather than prescribing strict rules or a one-size-fits-all approach, it honors your personal experiences. It also honors the complex factors that shape how you nourish yourself. This collaborative process is not just about what you eat. It’s about understanding the “why” and “how.” Allowing you to move forward with confidence and compassion. Now, let’s look at a specific example of how nutrition therapy might work in practice.

What is an Example of Nutrition Therapy?

Consider someone living with digestive discomfort and uncertainty around what foods they can eat. Maybe they’ve tried cutting out certain foods, read online tips, or gone through frustrating trial-and-error. Now their relationship with eating has become increasingly stressful and filled with anxiety. This is where nutrition therapy can provide a safe, non-judgmental space to explore their needs. Working together, a dietitian will dive into the person’s medical history, daily eating habits, food preferences, and the emotional challenges they face around food.

Rather than a strict elimination diet, the dietitian might use an approach that encourages mindful eating. This focuses on foods that support digestion and help build a balanced, nourishing diet. The goal is to alleviate discomfort without feeling restrictive or punishing. This example highlights that nutrition therapy isn’t about telling you what you can or can’t eat. It’s about finding an approach that works for your body and life while respecting your needs, preferences, and feelings about food.

How is Nutrition Therapy Done?

Nutrition therapy and counseling are grounded in a partnership built on trust, connection, and individualized care. It’s not about fixing you. Rather, it’s about supporting you in understanding your body, your needs, and your health goals. Your dietitian takes a compassionate, whole-person approach. This means sessions might involve any combination of education, support, listening, and collaborative problem-solving. Nutrition counseling often begins with an initial session that allows your dietitian to understand your current eating habits, medical history, relationship with food, and lifestyle factors that affect your well-being.

From there, you both explore what “nourishment” means for you. Along with setting goals that align with your physical and emotional health. This is a collaborative process—your voice, your story, and your comfort are central. Nutritional counseling is about finding what feels supportive for you. It could mean working through emotional ties to food, finding new ways to manage a chronic condition, or simply exploring how to build a daily balance. And that means focusing not just on “what” you eat but also on “how” and “why” you eat.

What are the Steps Involved in a Nutrition Counseling Session?

Every nutrition counseling journey is as unique as the person embarking on it. However, there are some common steps that can help you know what to expect when beginning counseling:

Initial Assessment Session

Your journey begins with getting to know you—your hopes, challenges, medical background, lifestyle, relationship with food, and anything else you wish to share. This session usually lasts between 55 and 85 minutes, allowing your dietitian to gather the information needed to support you effectively. The tone is open and empathetic, with space to share as much or as little as you feel comfortable with.

Follow-Up Sessions

These sessions are where the work unfolds. Follow-up sessions are all about diving deeper into your needs and goals. During the first few visits, your dietitian might explore your desired health outcomes, provide practical nutrition education, or hold space for you as you reflect on your relationship with food. Your progress is a topic of discussion, but so are your barriers, emotions, and any shifts in your day-to-day life that may affect your eating patterns.

Building Relational Care

Over time, a strong therapeutic relationship is built between you and your dietitian. The sessions adapt to your needs each week, starting with a check-in to see how you’re feeling and what’s on your mind. From there, you might explore food behaviors, talk through challenges you’ve faced, or celebrate the progress you’ve made. Together, you can make attainable plans around self-care, whether that means finding practical strategies for meal planning or addressing any struggles with body image that come up. Your dietitian may also help you explore nutrition myths and misconceptions, offering evidence-based information to empower you in making informed choices.

Creating and Adjusting Goals

Goals set during nutrition counseling are not rigid. They’re meant to be supportive, realistic, and adaptable to your unique journey. Rather than creating strict or overwhelming targets, the focus is on finding what feels meaningful and manageable to you. Your dietitian will work with you to set intentions that align with your values and lifestyle. This could involve something as simple as trying out a new breakfast routine, learning to tune in to your body’s natural hunger cues, or finding new ways to incorporate nourishing foods into your day.

Goals can also go beyond just what you eat. You might explore body neutrality—learning to accept and respect your body for what it can do, rather than focusing on appearance. Or you may develop self-compassionate eating habits that allow you to honor your needs without judgment or guilt. As life changes and new challenges come up, your goals can be revisited and adjusted, ensuring they continue to support you in a way that feels right. Every step is taken at your own pace, with flexibility and self-compassion as guiding principles.

Every session in nutritional counseling is centered on your needs and what feels right in that moment. There’s truly no “wrong” way to engage. It’s all about finding the kind of support that honors your journey and feels meaningful to you. Remember that your process is unique, and growth will come in its own time and way. To help you make the most of your counseling experience, let’s explore some key “do’s” and “don’ts” that can guide you through this supportive process.

What are the Do’s and Don’ts of Nutrition Counseling?

Approaching nutrition counseling with an open heart and clear intentions can make a significant difference. Here are some key “do’s” and “don’ts” to consider:

Do’s:

Do practice self-kindness: Understand that change takes time and that perfection is not the goal—progress is.
Do come with curiosity: Be open to learning about yourself, your habits, and how they connect with your nourishment and well-being.
Do set small, meaningful goals: Celebrate each step forward, no matter how small, and honor what feels right for your body and lifestyle.
Do communicate openly: Your voice matters. Share your thoughts, challenges, and feedback with your dietitian.

Don’ts:

Don’t expect a “quick fix”: True nourishment and healing are gradual processes that honor your individuality. It’s not about dieting or drastic changes.
Don’t compare yourself to others: Your journey is unique. Focus on your goals, needs, and the pace that feels right for you.
Don’t feel pressure to achieve “perfection”: There’s no one “perfect” way to eat or nourish yourself. Embrace flexibility and honor your body’s cues and needs.

Types of Nutritional Counseling: Exploring Treatment Options at Nutritious Thoughts

At Nutritious Thoughts, whether you’re in Raleigh, Asheville, Hendersonville, Cary, or prefer online sessions, our registered dietitians are licensed across North Carolina and ready to meet your unique needs. Our approach offers a variety of nutritional counseling services designed to support you on your wellness journey, no matter where you are:

Disordered Eating Recovery and Body Image Support: For those struggling with eating disorders or body image, working with a dietitian experienced in this area can help you reconnect with food and body in a compassionate and healing way.
Medical Nutrition Therapy (MNT) for Chronic Conditions: If you are managing chronic conditions like diabetes, IBS, PCOS, or high cholesterol, dietitians provide support through MNT, offering guidance on how to nourish your body in a way that supports your medical needs.
Athletic and Performance Nutrition: Nutrition counseling for athletes focuses on fueling the body for performance, recovery, and overall well-being, tailoring recommendations based on training, competition, and individual preferences.
General Health and Wellness Coaching: If you’re looking to explore balanced eating, mindful self-care, or creating sustainable health habits, nutrition counseling for wellness offers a space to explore and build on these goals in a way that feels gentle and supportive.

Importance of Nutrition Counseling Across NC

In every office—from Raleigh to Asheville, Hendersonville to Cary, and even through online counseling—our nutrition counseling emphasizes holistic care that honors both your physical and emotional needs. It’s not about adhering to strict diets or chasing numbers on a scale, but rather about discovering what truly nourishes your body and fits into your life with balance and compassion.

Nutrition counseling uses a non-judgmental and inclusive approach to help you explore what self-care and nourishment mean for you personally. No matter if you’re working through the complexities of an eating disorder, managing a health condition, or simply seeking more balance in your daily life. It’s a process that meets you where you are. This relational approach helps you find a path to well-being that feels authentic to who you are.

How to Begin a Nutrition Counseling Session?

Starting your journey into nutrition counseling begins with reaching out to the Nutritious Thoughts admin team, who will schedule you with a dietitian who feels like a good fit for your needs, values, and approach. It’s essential to find someone who understands not just your goals but also your experiences, your background, and your relationship with food. Once you’ve found the right support, you’ll begin with an initial assessment session.

This is where you and your dietitian will start to build a connection, explore your needs, and create a collaborative path forward. As you prepare, consider what you hope to achieve and any questions or concerns you want to address. Remember that this is a space for you—designed to meet you where you are, honor your journey, and support you every step of the way.

Discover True Nourishment with Compassionate Nutrition Counseling in Asheville & Throughout NC

At Nutritious Thoughts, nutrition counseling is a personalized journey to support your relationship with food, body, and self-care. Whether you’re managing a health condition, recovering from disordered eating, or simply seeking balance, we’re here to guide you. Our compassionate team meets you where you are, with empathy and respect for your unique needs and experiences. With both in-person sessions in Asheville, Hendersonville, Cary, and Raleigh, NC, and online options, we’re ready to help you discover what true nourishment means for your well-being. So let’s start this journey toward a more nourished self:

Contact us at (828) 333-0096 or email us at info@nutritious-thoughts.com
Tell us more about yourself
Discover a balanced path to nourish your body and mind!

Other Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, we offer more than just individual counseling—we support whole communities through our Community Wellness & Education Services. We provide on-site or virtual nutrition counseling, workshops, and presentations for schools, workplaces, and recovery centers, bringing practical wellness tools to where they’re needed most. Reach out for details on our offerings and rates.

If you’re a professional seeking to enhance your expertise, our Professional Development & Careers services are tailored to support your growth. Visit our Professional Development page to learn more about how we can help you advance your career in nutrition and wellness.

April Spring Stressors Bring May Mental Health Awareness

Written by Kendra Gaffney on May 30, 2022. Posted in Articles.

Written by: Krista Clarke, Graduate Student/Dietetic Intern Appalachian State University Class of 2022

May is Mental Health Awareness month, and we’re here to acknowledge ALL types of mental health, no matter where you may be in your journey. Mental health awareness finally seems to be gaining the attention it deserves, but there is still so much stigma around mental health, its manifestations, who “should” receive treatment, and so much more. So, let’s break it down. Have you ever found yourself saying “but my issues aren’t that bad” or “it’s not that serious so I don’t need help from a professional” or something similar? The truth is, pain is pain. No matter how you got there, there is nothing wrong in asking for help or needing someone to provide guidance to navigate the chaos, no matter how “small” it may seem. Because let’s be real, life can be SO hard at times for anyone!

Why is there so much stigma and how can you navigate it?

Well, stigma exists for many reasons. Maybe someone grew up in a household where they were told to control or hide their emotions. Maybe mental health was an off-limits topic or perceived as a weakness. Maybe when you think of mental health you even picture a specific type of person: a specific race and/or socioeconomic status, a specific gender and/or sexual orientation, a specific age group, or maybe even specific mental health conditions or traumatic experiences that may be perceived as more serious than others.

Believe it or not, all of the above scenarios can actually be trauma in itself! Being in pain and wanting help but thinking you don’t deserve it, is trauma. Neglecting and repressing feelings or certain memories based on preconceived beliefs of weakness, being told your feelings are invalid, etc. is trauma. I promise, all of your feelings are valid and you deserve help no matter where you believe you fall on the mental health spectrum. In fact, acknowledging pain and seeking help takes a lot of strength. Whether you’re going through a breakup, grieving a loss, trying to move on from a traumatic incident, or going through a difficult time in life in general, you deserve mental health help.

Why is it important to receive help?

In order to be the person we envision, whether it be as an individual, as a partner or parent, a friend, a leader, we all need to refill our own cup before we can do anything at our best potential. If your cup continues to empty without being refilled, you will eventually have nowhere to take from. This empty cup may feel like heaviness, soreness, fatigue, brain fog, feelings of chaos, and so much more. Unresolved trauma and/or repressed feelings can also be stored physically in your body. Let’s explore this in more detail. The concept that feelings, emotions, memories, etc. are simply solved through talking and/or only impact your mental health is outdated. These actually impact your physical body as well. Mental health plays a major role in the way your nervous system responds to perceived threats (and life in general), and vice versa.

Mental health manifestations can be reflected in the nervous system and body in a plethora of ways, and are experienced differently by everyone. Some manifestations include: brain fog, mental/emotional fatigue, physical fatigue, sleep disturbances, anxiety, depression, pain and tightness in the body (yes, this can be due to mental health manifestations rather than the traditional belief that pain/tightness is only due to physical illness, injury, etc.), obsessive thoughts, feelings of chaos, mood swings, hormonal imbalances, going into fight or flight mode easily and/or often, going into “zombie” mode or feeling numb, lack of interest in activities you typically enjoy, stress, digestive upset (your gut and brain are connected via the gut-brain axis and can impact one another), feelings of hopelessness, extreme highs with extreme lows, and others. The bottom line is that there are all sorts of ways mental health can manifest in your body, and that’s part of why navigating mental health can be so difficult. This is also why, no matter the root cause, it’s so important to seek help and support in your journey! Our bodies are so complex and unique, and they’ll go to great lengths to protect us and keep us alive, but being in survival mode is not a supportive place to be for prolonged periods of time. In fact, it can cause a lot of harm in the long run.

As you can see, mental health has whole-body impacts in a variety of ways. Everyone is unique and has different manifestations, and that’s part of what makes us human! You don’t have to fit into a certain mold and you definitely shouldn’t feel shame in seeking support. Your body is your home and all of your experiences are valid. You deserve to be met with compassion through a lens without judgment.

If you’re interested in learning more about mental health and trauma and the way these manifestations present themselves in your physical body, I highly recommend reading the book “The Body Keeps the Score” by Bessel van der Kolk. This knowledge and awareness can be
utterly life-changing!

Repost: Some “What Ifs” For Dealing With Fatphobia In The New Year

Written by Kendra Gaffney on January 15, 2020. Posted in Body Image, Eating Disorder Recovery.

This blog post was written by Ragen Chastain of Dances with Fat.

“The truth is that fatphobia should never happen, and we should never have to deal with it. If and when we do, we might have to take into account how much energy we have to fight, how much power the person engaged in bigotry has over us, or other factors – including and especially for people who are part of more than one marginalized community. So these what-ifs aren’t about deciding what we will do every time, but rather thinking about the possibilities

What if we didn’t put up with body shaming?

What if we interrupted body shaming whenever we heard it – not just about our own bodies, but about any body? You could say something like “My new year’s resolution is to stop participating in negative body talk.” (If this is happening before the new year, just add “and I’m starting early!”)

What if we didn’t allow a running commentary on our body/food choices/weight/etc.

People can think whatever they want about my body, but they can’t say it out loud if they want me to stick around. One of my favorite phrases for this is “I’m going to stop you there.” You can just leave it at that and change the subject, or you can add something like “I’m not interested in people’s opinions about my body/food/weight/etc. let’s talk about something else.”

What if we didn’t buy into the thinner=better/healthier/prettier paradigm

This is a place where I think all of us can probably use some self-work. Our culture is utterly saturated with this myth and it can create fatphobia that is directed at others and/or internalized. (Often we can identify areas for work by our “buts” and our “as long as’s” for example, if we think “it’s ok to be fat but…she shouldn’t be wearing that” or “it’s ok to be fat as long as you’re healthy”) Bodies come in lots of sizes for lots of reasons and thinner bodies are not inherently better in any way, and adding healthism to fatphobia does not improve the situation.

What if we loudly defended our bodies, fixed a plate, then flipped a table and walked out?

This may not be your style and that’s completely ok. But know that it’s ok to defend your body (maybe like you would defend someone you love.) We each get to choose what we are going to allow and sometimes those choices are out of your hands, but it’s worth brainstorming the solutions that are the most “out there” including table-flipping, and leaving (with a plate, of course!)

If we want to dismantle fatphobia we need to keep asking ‘what if…’.”