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Tag: Nutritional Counseling

Nutrition Counseling, Stress and Cortisol

Written by Kendra Gaffney on . Posted in Articles.

Debunking, reframing and gentle approaches

By: Molly List

What is stress? Is it a visitor we know of all too well? I invite you to think about your experience of this feeling or state of being. It’s often psychological, emotional, biological and social in nature. Our stress response often comes with three phases – alarm, resistance and exhaustion. And we often face a feeling of shock, make attempts to cope or adapt and wind up feeling overwhelmed or burnt out especially when we are facing it for a prolonged period of time. Did you know that there are different types of stress? Let’s take a look at what types there are and lay some ground work around defining stress.

Understanding stress

According to The American Institute of Stress, stress can be identified as either distress, stress that negatively causes discomfort and harm, or as eustress, a positive kind that often supports you in improving your performance. 

  • Distress is one type of stress, often defined as “physical, mental or emotional strain or tension,” or, “a condition or feeling experiences where a person perceives that demands exceed their available personal or social resources.” When chronic (over an extended period), distress can impact our physiology in a way that perpetuates states like anxiety, depression, cognitive impairment and heart disease. 
  • Eustress has positively been associated with replenishing our feelings of energy, can enhance our cardiovascular health, boost endurance, and sharpen cognitive function, supporting overall mental acuity and motivation. Does this shock you? 

Regardless of the type, there’s a unique interplay between our systems in mediating a stress response, involving our nervous, endocrine and immune systems.  And there are a variety of categories to stress based on the duration, source and response – acute (“fight or flight/flee”), chronic (over an extended period), environmental, psychological, traumatic, episodic, acute and lastly physiological (illness, injury, sleep deprivation, or nutritional deficiency-related). 

Two systems are at play and can become activated during a run in with stress – 

(1) sympathetic-adreno-medullar system (SAM) axis, or (2) hypothalamic-pituititary-adrenal system (HPA) axis. Both systems exist to support you in fighting a threat or fleeing a situation, essential, as you can see — 

  • SAM axis activation causes a sudden increase in norepinephrine and epinephrine from our adrenals resulting in an increase in smooth and cardiac muscle tissues, meaning increased blood pressure, heart rate, skeletal muscle blood flow, sodium retention and the making of new glucose for energy occurs! As energy floods into the workings of these systems, gut motility often slows to conserve energy. 
  • HPA axis response is slower than SAM axis, where the hypothalamus signals to your anterior pituitary gland then to the adrenal glands for hormones like cortisol to be secreted for circulation in and throughout the body. This axis is also signaled in response to our circadian rhythm, meaning cortisol levels are high in the morning and low at night. More to come on cortisol! 

Stress’ impact on the gut

Our sympathetic nervous system (“fight or flight/flee”), when triggered, slows gastric emptying and overall gut motility, as well as results in a reduced blood flow to the gut and prevents gastrointestinal secretions and nutrient absorption from being supported – not great, though when this system’s turned on, it can help our energy to be shuttled elsewhere, rather towards supporting us in fighting or fleeing.  

Stress-induced gut motility changes can look like diarrhea or constipation, stress impacting the mucosal layer of the GI (gastrointestinal) tract which can increase permeability of the lining increasing likelihood of inflammation or infection. Since the gut and brain talk to one another, there can be a dysregulation of the axis due to stress which can exacerbate GI disorders. 

Chronic stress can weaken the immune system increasing likelihood of complications like H.pylori gastric ulcers, bleeding and more. 

Laying groundwork on cortisol 

Cortisol is a glucocorticoid produced by the HPA axis, originating from the adrenal cortex (located on top of each kidney) and is controlled by the sympathetic nervous system. Did you know cortisol is made from cholesterol? Not only does it mediate our stress response but it also plays a role in regulating metabolism, our inflammatory response and immune function and can affect nearly every organ system – nervous, immune, cardiovascular, respiratory, reproductive, musculoskeletal, integumentary.

Cortisol is produced in response to illness, injury, trauma or psychological stimulus, supporting the body in accessing energy quickly to respond to a perceived threat. As already mentioned, cortisol follows a 24-hr cycle, typically peaking 30 minutes after waking and declining throughout the day, lowest levels usually during the early sleeping phase. 

How cortisol works to support waking up, or a fight/flee response – 

  • Increases availability of blood glucose to the brain 
  • Acts on the liver, muscle, adipose tissue and pancreas and increases the making of new glucose in the liver
  • Muscle cells decrease the uptake of glucose since they have their own reserve of energy
  • Increase protein and lipid breakdown
  • Increases glucagon to pull out stored glucose from the body, and decreases insulin via working with the pancreas 

It’s amazing how our bodies were built to move through and to cope with stress. We might note that what can trigger stress can be a multitude of things — 

a tight work deadline, a difficult relationship, a traumatic event, news regarding the health of a loved one, not having anything prepared/planned out for dinner, poor air quality, navigating financial difficulties, and so much more. 

Chronic stress leads to our body’s system believing that we require a constant state of being prepared to fight or flee. More chronically being in a greater stressed state can impact our blood pressure, heart and blood sugar management, mental health and more long term. 

Some symptoms that relate to chronically elevated cortisol levels include increased fat deposition in the face, shoulder blades, and abdominal areas, muscle weakness, impaired glucose tolerance, hypertension, hair loss, trouble sleeping, impaired immune function, difficulty concentrating, bone density loss/osteoporosis and more. 

And then on the flip side, adrenal insufficiency, inadequate levels of cortisol, is often autoimmune related, and symptoms include fatigue, loss of weight, hypotension, hyperpigmentation of the skin. 

Overall, hyper- or hypo-cortisolism exists for many individuals, often related to tumor presence, autoimmune disease, or due to corticosteroid use for things like inflammatory disease management. 

Keep in mind what else could perpetuate chronic stress or elevated cortisol levels – stressing about stress or cortisol levels!  It can be supportive to start with, foundationally, some of what will be discussed below, before speaking with your healthcare provider about cortisol testing through blood, saliva or urine, and too, such discussions might be helpful to have with a trusted registered dietitian!

Let’s discuss the hype on “anti-” cortisol or “cortisol detox”-ing, and how to instead gently promote cortisol balance with talking nutritional strategies with a registered dietitian as well as things beyond nutrition. 

Nutritional Strategies for Cortisol Balance 

Forgeo Cortisol Detox Diets, Adrenal Resets 

Be leery of products and eating plans that promote “detox” as such products or plans are often not tested for safety or studied for effectiveness. Our bodies are naturally equipped to detox or remove toxins or impurities from the body – our liver, colon, sweat and kidneys are some places or sources for removal of these types of substances. A multitude of “resets” already occur within our body, and too we have a circadian rhythm that controls many aspects of our internal clock. Additionally be cautious of really restrictive or deprivational regimented eating or lifestyle plans as they can impact our ability to nourish yourself adequately, lead to nutrient deficiencies, and can negatively impact your relationship to food and your body. 

Gentle Nutrition for Stress Management and Cortisol Support 

Here are some simple yet effective ways to support stress WITHOUT stressing yourself out. 

  1. Consistent and regular eating. 

Skipping meals or long periods of time without food can signal stress to the body, leading to a rise in cortisol to maintain blood sugar levels. 

  • Where to start? Aim to eat within ~1 hour of waking, and space eating intervals to every 3-4 hours to support a steady supply of energy. Listen to your body’s hunger cues as well. Choose foods that satisfy you. Bring in convenience items to allow for time and energy to be spent on some not all aspects of meal and snack preparation. 
  1. Thoughtful, balanced macro-nutrient intake.

Ensure a good balance of carbohydrates, proteins and fats at each meal, and the pairing at least two within snack times to help regulate blood sugar and provide sustained energy. 

  • Carbohydrates – provide glucose, the brain’s primary fuel. Weave in complex carbohydrates or fiber containing carbohydrates for sustained energy release; grains, vegetables, fruits, legumes. 
  • Proteins – help slow down absorption of carbohydrates, promoting greater satiety, stable blood sugar; meats, poultry, fish, eggs, dairy products, tofu, tempeh, lentils, beans, nuts, seeds. 
  • Fats – essential for hormone production and overall cell function/structure, also contributing to satiety; avocados, nuts, nut butters, seeds, oils, fatty fish. 
  1. Weave in nutrient-dense foods within food and beverage choices.

Certain vitamins and minerals support the body in stress response and adrenal health; greater depletion with stress. 

  • Magnesium – known for sleep, calming effects with nervous system connection
    • sources: dark leafy greens, nuts, seeds, legumes, whole grains, dark chocolate 
  • B vitamins (B5, B6, B12, folate) – crucial for energy production, neurotransmitter synthesis, increased depletion during stress. 
    • sources: grains, meats, eggs, dairy, leafy greens, legumes, nuts, seeds. 
  • Vitamin C – antioxidant that supports adrenal function, immune health.
    • sources: citrus fruits, berries, bell peppers, broccoli, kiwi
  • Omega-3 fatty acids – anti-inflammatory properties, supportive of brain health, beneficial in managing stress. 
    • sources: fatty fish, flaxseeds, chia seeds, walnuts. 
  1. Hydration

Dehydration can be a physical stressor on the body, potentially impacting cortisol levels. 

  • Start hydrating early and throughout the day; choose preferred beverages, caffeine-free; opt for adding in hydrating foods like fruits; consider electrolyte repletion; talk with your registered dietitian or health care provider on appropriateness of supplementation. 
  1. Mindful eating practices 

Meal and snack times can be an opportunity to check in with yourself and support calm, where possible. How you eat plays a significant role in managing stress and supporting digestion too.

  • Consider slowing down, paying attention, tuning in to hunger, fullness, and releasing judgment around food choices. It could start with taking 3 slow, deep breaths before eating! 

Beyond Nutrition 

  1. Adequate sleep – chronic sleep deprivation impacts cortisol levels; aim for 7-9 hours a night; try to establish a consistent sleep schedule, bedtime routine. 
  2. Stress management techniques – actively managing stress is crucial for lowering cortisol – meditation, deep breathing exercises, yoga, spending time in nature, engaging in enjoyable activities; ASK FOR or GET HELP, whether at home, work, with your nutrition, within your family or friend circle, therapist, or a trusted health care provider. 
  3. Regular, joyful movement – engage in enjoyable activity – walking, dancing, gardening, gentle stretching. 
  4. Social connection – nurture relationships with friends, family and find community; spend time with people who uplift you. 

I invite you to see that there is choice in how to view and address the stress you experience. I welcome you to choose intention over perfection. Balancing cortisol levels isn’t about strict rules or deprivation, it’s about meeting yourself where you are at and getting curious as to in what ways might you be able to support yourself in feeling more empowered and not overwhelmed in ways to find greater resiliency around stress management in your life. 

Resources; links to references below… 

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Explore Your Relationship with Food with a Registered Dietitian in Raleigh, NC

Thinking about food all the time isn’t a sign that you’re failing, it’s a signal that something deeper wants to be heard. Nutritional counseling in Raleigh, NC can offer you the space to explore that signal with compassion and care. At Nutritious Thoughts, we help clients unravel the “why” behind their food thoughts, reconnect with their bodies, and create relationships with food that feel sustainable, grounded, and peaceful.

  • Contact us at (828) 333-0096 or email info@nutritious-thoughts.com
  • Tell us more about yourself.
  • Food thoughts aren’t a flaw—they’re a signal. Let’s listen with compassion.

Expanded Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, nutritional counseling in Raleigh, NC is just one way we show up for our community. In addition to individual sessions, we also offer Community Wellness & Education programs that bring thoughtful, inclusive conversations about food and body trust into schools, treatment centers, and workplaces. These workshops and trainings offer space to reflect, unlearn, and reimagine your relationship with food in community. Whether virtual or in-person, our goal is always the same: to make compassionate, weight-inclusive support accessible where it’s needed most. Reach out if you’d like to learn more about how we can support your organization.

Person sitting casually in white pants and black Converse sneakers, holding a colorful bowl of fresh food—capturing a relaxed, nourishing moment that reflects the support of a nutritional therapist in Raleigh, NC and the personalized approach of nutritional counseling in Raleigh, NC.

Why Am I Always Thinking About Food? What Nutritional Counseling in Raleigh, NC Can Help You Understand

Written by Kendra Gaffney on . Posted in Articles.

If food feels like it’s constantly taking up space in your mind, from the moment you wake to when you’re winding down, you’re not imagining it. This kind of mental load can feel heavy, frustrating, and even disorienting. You might feel like you’re constantly planning, second-guessing, or worrying about what you ate or what you should eat next. And if you’re feeling stuck in that loop, know that it’s something nutritional counseling can help you gently untangle.

Maybe you’ve wondered, “Why can’t I just be normal about food?” Or maybe you’ve internalized the idea that your relationship with food is a personal failure. But here’s the truth: persistent thoughts about food aren’t a sign that something is wrong with you. They’re a sign that something deeper is asking for attention. And that’s exactly where nutritional counseling with a registered dietitian in Raleigh, NC  can support you.

Two Black adults enjoy a calm meal together at home, illustrating how support from a registered dietitian in Raleigh, NC and nutrition counseling in Raleigh, NC can foster more peaceful, connected food experiences.Constant Food Thoughts: What’s Really Going On?

Frequent thoughts about food often have very little to do with willpower and a lot more to do with unmet needs. In sessions with a registered dietitian one of the first things we explore is: What are these thoughts trying to tell you? Are they pointing to a physical need like hunger or fatigue? An emotional need like comfort, control, or connection? Or a mental habit shaped by years of diet culture and restriction?

Food obsession is often a learned response to deprivation; whether that deprivation is physical (like not eating enough) or psychological (like feeling guilty every time you do eat). It can also be a survival response rooted in past experiences with food insecurity, chronic dieting, disordered eating, or trauma. The mind becomes hyper-focused on food because it’s trying to solve something. And while it may feel overwhelming, it also holds valuable clues.

How Diet Culture Fuels Food Fixation

We live in a culture that makes it incredibly difficult to have a peaceful relationship with food. Everywhere you turn, there’s a new rule, a new “hack,” or a new headline telling you how to eat “better.” This barrage of advice often leaves people more disconnected from their bodies, not less. When you’re constantly trying to follow rules that override your natural hunger cues or moralize certain foods as “good” or “bad,” it’s no wonder your brain is preoccupied with eating. It’s trying to keep up.

Many of the clients who begin nutritional counseling feel like they’ve tried everything: intuitive eating, meal plans, mindfulness, but still feel stuck. That’s because unlearning diet culture isn’t just about what you eat. It’s about unpacking the beliefs you’ve absorbed about what your body needs, deserves, or is allowed to feel.

Black woman in a cozy hoodie spreads avocado on toast at a kitchen table, reflecting a moment of calm supported by binge eating disorder therapy in Asheville, NC and guidance from a registered dietitian in Raleigh, NC.

Emotional and Mental Load: Food as a Coping Tool

Another reason food might be taking up so much headspace? It’s doing more than nourishing your body. For many people, food becomes a way to manage anxiety, boredom, loneliness, or overwhelm. That doesn’t make you broken, it means you’ve been doing your best with the tools you had. When you haven’t had access to supportive coping tools, it makes sense that food became one of the few places your nervous system could land. If food was the only reliable way to soothe or anchor yourself, of course those thoughts would feel louder during emotional stress.

In nutrition counseling, the goal isn’t to eliminate emotional eating altogether. Instead, we explore your unique relationship with food, emotions, and control. Together, you and your registered dietitian can get curious about what’s underneath the surface. What does food represent for you in moments of stress or uncertainty? Or what else might you need?

Biological Factors: Are You Actually Eating Enough?

Here’s something we ask often at Nutritious Thoughts: Are you eating enough?

It may sound simple, but many people aren’t. Undereating, whether intentional or not, can trigger intense food preoccupation. When your body doesn’t get enough fuel, your brain goes into alert mode. It thinks you’re in danger and starts scanning for food at all costs. You might find yourself thinking about your next snack while still eating your current one. Or fantasizing about “off-limits” foods that used to be part of your regular routine.

That’s not a personal flaw, it’s biology. And no amount of mindset work will override a body that feels undernourished. Nutritional counseling gives you a safe place to assess your intake without judgment. A registered dietitian can help you figure out if your eating patterns are supporting your energy, hormones, and mental clarity; or keeping you stuck in cycles of restriction and rebound.

An older couple prepares fresh fruit together at home, representing how a nutritional therapist in Raleigh, NC or a registered dietitian in Raleigh, NC can support joyful, accessible eating habits at every age.

You’re Not “Too Much.” You’ve Just Been Carrying Too Much Alone.

This is a message so many clients need to hear: the way you think about food isn’t random. It didn’t come out of nowhere. It’s been shaped by your lived experiences; your upbringing, your culture, your access to care, and the stories you’ve been told about your body. If food is always on your mind, it’s not because you’re broken. It’s because food has meant something in your life. Maybe it was your comfort, your escape, your rebellion, or your only reliable sense of safety. That deserves compassion, not criticism.

At Nutritious Thoughts, we understand the nuance of these relationships. That’s why our team of registered dietitians in Raleigh, NC doesn’t offer one-size-fits-all solutions. We offer curiosity, presence, and care. Together, we can explore how food became a battleground—and how to turn it into a space of reconnection.

What Nutrition Counseling in Raleigh, NC Might Look Like for You

There’s no one-size-fits-all approach when it comes to healing your relationship with food. Your experiences, your body, and your needs are uniquely yours. That’s why nutritional counseling is never about handing you a generic meal plan; it’s about building something that honors your full humanity. Here’s a glimpse into what working with a registered dietitian might involve:

  • Gently assessing your current food patterns and the beliefs driving them
  • Exploring emotional and somatic cues that inform your hunger and fullness
  • Reframing “food noise” with supportive, values-aligned practices
  • Identifying triggers that increase food fixation—and tools to soften them
  • Honoring the role food has played in your life without judgment or shame

This isn’t about controlling your thoughts or striving for perfection. The goal is to reduce food’s mental grip so you can be more present in your actual life. Imagine moments around food that feel nourishing and safe, evenings where guilt doesn’t follow you into rest, and space in your mind for joy, clarity, and connection. Your brain deserves the quiet that comes with nourishment and care.

Is It Time to Explore Your Relationship with Food with a Registered Dietitian in Raleigh, NC?

Thinking about food all the time isn’t a sign that you’re failing, it’s a signal that something deeper wants to be heard. Nutritional counseling in Raleigh, NC can offer you the space to explore that signal with compassion and care. At Nutritious Thoughts, we help clients unravel the “why” behind their food thoughts, reconnect with their bodies, and create relationships with food that feel sustainable, grounded, and peaceful.

  • Contact us at (828) 333-0096 or email info@nutritious-thoughts.com
  • Tell us more about yourself.
  • Food thoughts aren’t a flaw—they’re a signal. Let’s listen with compassion.

Expanded Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, nutritional counseling in Raleigh, NC is just one way we show up for our community. In addition to individual sessions, we also offer Community Wellness & Education programs that bring thoughtful, inclusive conversations about food and body trust into schools, treatment centers, and workplaces. These workshops and trainings offer space to reflect, unlearn, and reimagine your relationship with food in community. Whether virtual or in-person, our goal is always the same: to make compassionate, weight-inclusive support accessible where it’s needed most. Reach out if you’d like to learn more about how we can support your organization.

Nourishing Your Gut: Compassionate Support for GI Disturbances

Written by Kendra Gaffney on . Posted in Articles.

At Nutritious Thoughts, we understand that living with gastrointestinal (GI) disturbances can profoundly impact your daily life.  Making eating a source of anxiety rather than nourishment. From chronic bloating and discomfort to unpredictable bowel habits, GI issues can feel isolating and overwhelming. We believe that true well-being stems from a harmonious relationship between your gut, your mind, and the food you eat.

We offer a compassionate, holistic approach to help you cultivate change around your digestion.  We work on empowering you to find relief, build gut resilience, and rediscover the joy of eating.

Understanding GI Disturbances: More Than Just a “Stomach Ache”

GI disturbances are a broad category encompassing a range of symptoms and conditions that affect the digestive system. These are not merely physical discomforts; they often have significant impacts on mental health, energy levels, and quality of life. Common conditions and symptoms include:

  • Irritable Bowel Syndrome (IBS): Characterized by abdominal pain, cramping, bloating, gas, and changes in bowel habits (diarrhea, constipation, or both).
  • Inflammatory Bowel Disease (IBD): Chronic inflammatory conditions like Crohn’s disease and ulcerative colitis.
  • Small Intestinal Bacterial Overgrowth (SIBO): An excess of bacteria in the small intestine, leading to bloating, gas, diarrhea, and malabsorption.
  • Food Sensitivities/Intolerances: Adverse reactions to certain foods (e.g., lactose intolerance, gluten sensitivity, FODMAPs) that cause digestive upset.
  • Chronic Constipation or Diarrhea: Persistent issues that interfere with daily functioning.
  • Heartburn/GERD: Persistent acid reflux.

The interplay between the gut and the brain (the “gut-brain axis”) is increasingly understood, highlighting why stress, anxiety, and even past experiences can significantly influence digestive health.

Our Approach: Healing Your Gut, Mind, and Relationship with Food

At Nutritious Thoughts, our philosophy for supporting individuals with GI disturbances is rooted in deep empathy and a holistic perspective. We move beyond a symptom-focused approach to address the underlying factors contributing to your discomfort.

We emphasize:

  • Compassionate Exploration: We create a safe space to discuss sensitive symptoms without judgment, validating your experiences and working collaboratively towards solutions.
  • The Gut-Brain Connection: Recognizing that stress, emotions, and thoughts profoundly impact digestion, we integrate strategies to support both gut health and mental well-being.
  • Personalized Nourishment: There’s no one-size-fits-all diet for GI issues. We work with you to identify triggers, explore suitable foods, and build sustainable eating patterns that calm your system.
  • Empowerment & Trust: We empower you to tune into your body’s signals, fostering trust in your digestive system and reducing fear around food.

How We Support Your Journey to Digestive Well-being

Our collaborative team at Nutritious Thoughts offers a multi-faceted approach to guide you toward relief and a more peaceful relationship with your gut:

1. Personalized Nutritional Strategies

  • Symptom Identification & Trigger Analysis: We help you systematically track symptoms and identify potential food and lifestyle triggers through detailed assessment and elimination/reintroduction protocols (e.g., modified FODMAP diet, targeted eliminations) if appropriate and under guidance.
  • Gentle Nutrition for Gut Health: Guiding you toward balanced eating patterns that reduce inflammation, support a healthy gut microbiome, and promote digestive ease. This may involve incorporating fiber, probiotics, and specific nutrients.
  • Meal Planning for Relief: Developing flexible and enjoyable meal plans that accommodate your sensitivities while ensuring adequate nutrition and preventing nutrient deficiencies.
  • Rebuilding Food Enjoyment: Helping you reintroduce foods safely and expand your diet variety, reducing food-related anxiety and fostering a positive relationship with eating.

2. Addressing the Gut-Brain Axis & Emotional Well-being

  • Mind-Body Techniques: Teaching practical strategies like diaphragmatic breathing, guided imagery, and mindfulness to calm the nervous system, reduce gut sensitivity, and alleviate GI symptoms exacerbated by stress.
  • Stress Management: Exploring the impact of chronic stress on your digestion and developing personalized stress-reduction techniques.
  • Processing Emotional Factors: Creating a safe space to address anxiety, fear, and frustration related to GI symptoms, which can often perpetuate the cycle of discomfort.
  • Cognitive Behavioral Therapy (CBT) & Gut-Directed Hypnotherapy: Utilizing therapeutic approaches to reframe negative thought patterns around food and body, and to calm the gut-brain connection.

3. Sustainable Lifestyle & Self-Care

  • Movement for Digestion: Exploring gentle physical activity that supports gut motility and reduces stress, such as walking, yoga, or stretching.
  • Sleep Optimization: Recognizing the vital role of quality sleep in digestive and overall health.
  • Hydration & Fiber Balance: Practical guidance on optimal fluid intake and appropriate fiber consumption to support regularity and comfort.

Your Collaborative GI Health Team

Effective management of GI disturbances often thrives with a multidisciplinary, supportive team. At Nutritious Thoughts, we can help you coordinate care with:

  • Registered Dietitian (RD/RDN): Specializing in gut health, to provide medical nutrition therapy, guide elimination protocols, and develop personalized eating plans.
  • Gastroenterologist: For diagnosis, medical management, and to rule out underlying medical conditions.
  • Therapist (LCSW, Psychologist, LMFT): To address anxiety, stress, depression, or trauma impacting the gut-brain connection, and to process the emotional burden of chronic GI issues.
  • Integrated Practitioners: Such as Pelvic Floor Physical Therapists or Acupuncturists, if complementary therapies are deemed beneficial.

Embracing a Future of Digestive Peace & Freedom

Living with GI disturbances doesn’t mean a lifetime of discomfort and restriction. It means cultivating a deeper understanding of your unique body, nurturing your gut-brain connection, and building sustainable habits that foster digestive peace.

At Nutritious Thoughts, we are dedicated to guiding you toward a future where eating is enjoyable again, your gut feels calm, and you can live with greater comfort and confidence.

Explore Your Relationship with Food with a Registered Dietitian in Raleigh, NC

Thinking about food all the time isn’t a sign that you’re failing, it’s a signal that something deeper wants to be heard. Nutritional counseling in Raleigh, NC can offer you the space to explore that signal with compassion and care. At Nutritious Thoughts, we help clients unravel the “why” behind their food thoughts, reconnect with their bodies, and create relationships with food that feel sustainable, grounded, and peaceful.

  • Contact us at (828) 333-0096 or email info@nutritious-thoughts.com
  • Tell us more about yourself.
  • Food thoughts aren’t a flaw—they’re a signal. Let’s listen with compassion.
A group of people gathered around a grill at a summer gathering, connecting over food and conversation—representing how nutritional counseling in Raleigh, NC with a nutritional therapist can support you in navigating food and body comments with confidence and care.

How to Respond to Food & Body Comments at Summer Events with Help from a Registered Dietitian in Raleigh, NC

Written by Kendra Gaffney on . Posted in Articles, Body Image, Eating Disorder Recovery.

Summer events are often framed as joyful and carefree, full of sunshine, good food, and connection. But for many people, they also carry a quieter, more complicated weight. Conversations about food and bodies tend to show up in subtle (and not-so-subtle) ways, leaving you navigating discomfort beneath the surface. Whether it’s a relative commenting on what’s on your plate or a friend offering a backhanded compliment that feels more like a comparison. All of these moments can catch you off guard. With the support of a registered dietitian in Raleigh, NC, you can explore ways to respond in a way that honors your boundaries and values.

Maybe you’ve had moments like this before, where comments have caught you off guard and stayed with you. Perhaps you even tried therapy before but they just didn’t get it. It felt like your thoughts, perspectives, and feelings were brushed aside. The good news? There is another way to move through summer events, one that honors your needs without pushing you into discomfort or disconnection. Working with a registered dietitian can help you explore how to meet these moments with groundedness. Together, you can find ways to care for yourself that feel aligned with your values and capacity.

Why These Comments Hurt, Even When They’re “Well-Meaning”

Two people joyfully preparing a cake together in a bright kitchen, symbolizing how working with a registered dietitian in Raleigh, NC through nutrition counseling in Raleigh, NC can help foster a peaceful and connected relationship with food.

We live in a culture that constantly critiques bodies. So much so that people often don’t even realize they’re doing it. Offhand comments like “Wow, that’s a lot of food” or “You’re so disciplined, I could never eat like that” may seem harmless, but they can linger and sting. Even when said without malice, they can hit vulnerable parts of your food and body story. These remarks aren’t just irritating. They often poke at deeper fears or memories. Maybe it’s the diet culture you were immersed in, the patterns you’ve worked to unlearn, or the belief that your worth is tied to your body image.

Even compliments can feel complicated. Comments about appearance, even if meant as praise, can reinforce harmful beliefs. Ones that equate thinness with worth or health. The truth is, these comments don’t exist in a vacuum. They echo a diet culture that has taught people to equate thinness with discipline and morality. But you don’t have to subscribe to those rules anymore.

Feeling Nervous Before a Summer Event? Here’s How to Support Your Body and Boundaries

One of the most powerful things you can do before attending a summer event is ground yourself. Not in a “just think positive” kind of way. But in a real, body-connected way that acknowledges how these spaces impact you. Here are a few ways you can prepare:

  • Check in with your body. What feels supportive today? Do you need a snack before heading out? Extra water? A grounding walk?
  • Set an intention. Maybe it’s “I want to enjoy my meal without guilt,” or “I will give myself permission to step away if I need to.”
  • Name your boundaries. What kinds of comments or conversations drain you? What are you willing to engage with, and what are you okay letting go of?

Working with a registered dietitian at Nutritious Thoughts means you don’t have to navigate boundary-setting alone. Together, you can explore the situations that tend to bring up discomfort, and find supportive ways to respond that feel natural and safe. It’s not about having a script. Really, it’s about practicing how to show up in a way that reflects your values and needs. Nutritional counseling can provide the space to build that confidence and clarity over time.

Two women smiling and sharing a bowl of food at a joyful summer gathering, representing the compassionate, inclusive support offered by a registered dietitian and nutritional therapist in Raleigh, NC.Scripts & Strategies for Handling Food and Body Comments

Let’s be honest, responding in the moment isn’t always easy. Sometimes, it’s actually best to take a breath before deciding how to respond. Other times the best option is to change the subject and keep things moving. Then there are times you might feel ready to say something a little more direct. Either way, there’s no single “right” way to handle it. There’s only what feels safe, manageable, and supportive to you in that moment. At Nutritious Thoughts, our registered dietitians can help you explore these choices with care and intention.

Here are a few options:

Low-Energy (for when you want to avoid conflict)

  • “I’m just focusing on enjoying this meal.”
  • “Food talk stresses me out. How’s your garden doing?”

Mid-Energy (for people you know and trust)

  • “I’m actually working on healing my relationship with food, so I’d rather not talk about it like that.”
  • “That kind of comment is tough for me to hear. I’m asking you to stop.”

Inner Affirmations (when you can’t or don’t want to say anything aloud)

  • “I don’t owe anyone an explanation for how I eat.”
  • “This isn’t about me, it’s a reflection of their own story.”

If you’re working with someone through nutritional counseling, you can explore and practice these responses together at your own pace. A registered dietitian in Raleigh, NC can also help you find language that aligns with your values, comfort level, and energy on any given day. This kind of support makes it easier to feel grounded when food or body conversations come up.

Coping After the Fact: What to Do When It Sticks With You

Sometimes you leave the event and feel fine… until you don’t. A throwaway comment replays in your head later that night. You start second-guessing your choices or noticing an old shame script trying to sneak back in. That doesn’t mean you failed. It means you’re human. Give yourself space to feel what comes up. That might look like:

  • Journaling or voice-noting to process your reaction
  • Texting a trusted friend who “gets it”
  • Moving your body in a way that feels grounding (stretching, walking, shaking it out)

And if the feelings linger, that’s okay too. You don’t have to rush past your reaction or pretend it didn’t impact you. Nutritional counseling offers space to process these moments with support and curiosity. At Nutritious Thoughts, we hold space for your experience, without judgment and without pressure to “just get over it.”

A woman in a wheelchair smiles while preparing fresh fruit and avocados in her kitchen, representing the supportive, inclusive approach of nutritious counseling for eating disorders in Asheville, NC and nutrition counseling in Raleigh, NC.This Work Goes Beyond One BBQ or Beach Day

Navigating comments like these isn’t just about getting through one weekend. It’s about unpacking years (maybe decades) of diet culture messaging and re-learning how to trust yourself. You weren’t born criticizing your body or fearing judgment. That was learned, which means it can be unlearned too. With support from a registered dietitian you can begin to explore what it means to nourish your body on your terms. This might include unpacking food beliefs that are rooted in shame, fear, or control, and gently shifting them into something more compassionate and sustainable.

It’s about reconnecting with your body’s cues and building a relationship with food that feels grounded and aligned with your values. Nutritional counseling gives you the space to do this work at your own pace, with care and curiosity. And yes, that might mean rethinking how you show up at events. But it can also mean reclaiming joy, freedom, and connection. All without feeling like you have to earn them.

Could Working with a Registered Dietitian in Raleigh, NC Help You Navigate Summer with More Ease?

Food and body comments don’t have to derail your day. With support from a registered dietitian in Raleigh, NC, you can learn how to respond, or not respond, in ways that feel empowering and grounded in your values. At Nutritious Thoughts, we offer nutritional counseling in Raleigh, NC that meets you where you are, with no pressure, no shame, and no expectation to have it all figured out. Just a space to explore what healing and support could look like for you.

  • Contact us at (828) 333-0096 or email info@nutritious-thoughts.com
  • Tell us more about yourself.
  • You don’t have to navigate food and body comments alone. We’re here to support you, at your pace.

Expanded Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, nutritional counseling in Raleigh, NC is just one way we show up for our community. In addition to individual sessions, we also offer Community Wellness & Education programs that bring thoughtful, inclusive conversations about food and body trust into schools, treatment centers, and workplaces. These workshops and trainings offer space to reflect, unlearn, and reimagine your relationship with food in community. Whether virtual or in-person, our goal is always the same: to make compassionate, weight-inclusive support accessible where it’s needed most. Reach out if you’d like to learn more about how we can support your organization.

Mindful Eating Practices with the support of a Registered Dietitian

Written by Kendra Gaffney on . Posted in Articles.

How-To: Not a Carefulness Practice, but Instead One that Fosters Curiosity, Presence, and Appreciation

By Molly List, posted by Kendra Gaffney

Spaghetti and meatsauce served on a paper plate. Outside. Eaten at a picnic table. It’s sort of breezy, a bit of a chill in the air. Sort of overcast and dreary. But look at that steam from my food, rising from my plate of spaghetti. I swear nothing smells tastier. I swear nothing looks tastier. I swear nothing is tastier. I swear nothing is more nostalgic or satisfying than eating spaghetti outside. 

I remember when I first heard of “mindful eating.” It sounded a lot like “Let’s be careful with our food choices.” “Is this a balanced enough choice?” “Let’s be sure not to overeat.” 

We don’t have to search for too long to find another person, program, maybe well-intentioned healthcare professional that can offer us an answer to our “problems” with food, with eating, with ourselves. If only we could find the answer or the thing that works. 

What do we want from our food choices? What do we want from our eating experiences? What if within us is the only place in which we can unlock the answers to knowing what food, what way of eating, could best serve us? 

My experiences with eating spaghetti and meatsauce outside for dinner while camping growing up helped me to connect with the practice of mindful eating and to my wants, needs, and desires around eating and nourishment. Below, I share with you some perspectives on what mindful eating isn’t, and offer you what it can be if you are open to it. 

All you need is curiosity and something to eat! 

Mindful eating is NOT

x a restrictive or rigid eating plan 

There are no “shoulds” to the choices you make around what you eat. It’s not about nourishing yourself less. We often are then left unsatisfied, longing for more. An undernourished, unsatisfied you isn’t the goal. 

x about eating perfectly or about eating in complete silence, with no distractions 

Being in company with something or someone might support you in an eating experience, so don’t poo-poo a loved one, a video call, some music, a podcast, or a TV show to accompany you when you eat. Mindful eating can also still be accomplished while you’re in your car! I share that it can, based off experience. 

x about judging what or how much you’re eating, compared to yesterday’s you or the 

person eating next to you 

This practice is not universally the same for all. Each person may practice it differently, and even you may participate in it differently, meal to meal, day to yester-year. The practice can ebb and flow just like life does. 

x doesn’t involve complex rules or calculations 

Don’t we all love black or white. Right or wrong. Pass or fail. So help us when we are encouraged to take the reins back and look inwards to be guided by our own inner wisdom. 

“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Jon Kabat-Zinn, Wherever You Go, There You Are. 

 

Mindful Eating Is …  

…bringing intentionality to our food choices, as we can. Not all of us have the privilege to intuitively choose to nourish our body with what might feel most supportive to us on all fronts. 

If feasible, you might ask yourself, “What sounds good? What would I like out of this choice? How might I be able to have this choice be more satisfying, filling, and fueling?” 

…bringing awareness to the now. Eating for necessity, for self-care, to comfort, etc. can look different for everyone. Know that we can benefit greatly from checking in with our surroundings, our body and with our food. 

If you can, you might ask or share with yourself, “How do I feel? I am here. I am safe. What would make me more comfortable at this moment? Could I ask for assistance from another in any way? How is my breath? How could it feel to take 3, slow deep-embodied breaths? How does my posture feel? What would feel more comfortable? Where are my shoulders? Would they feel more comfortable being brought down?” 

…involving your senses as you feel comfortable doing so. Some individuals may have difficulty with certain sensory experiences. Mindful eating is about working to honor what feels safe, nourishing, and satisfying for YOU.  

You might get curious about and/or even bring in conversation around your experience with food as you’re eating – whether it be with yourself or with those you’re eating with! Are you driven to eat something on your plate first? What are all of the colors that exist on your plate? Do you enjoy the smell of your meal? Might a memory or a person be associated with your experience with the smell or food? How does the food feel in your mouth as you chew your food? How do the different textures compliment one another to make the meal even more satisfying? Is the warmth or chill, satisfying, comforting, or refreshing? Do I feel a sense of fullness? What could make this more satisfying, more nourishing? 

…eating without judgment. Food is food. Food isn’t good or bad. One food choice isn’t right or wrong. My worth isn’t defined by my food choice. Notice your thoughts. Notice without judgment. 

You might notice whether that food, your snack or meal was satisfying, if you are full, uncomfortably full, if you’re done eating, or if you choose to have more. I offer you an opportunity to name your experience or choice without explanation or apology. 

 

There are a multitude of benefits when bringing in a more mindful eating practice.  

  • Improved digestion – as you tune in, you may choose to chew food more thoroughly. When smelling and experiencing food, your body will often more supportively produce saliva and digestive enzymes to aid in the breakdown of food.
  • Enhanced taste perception for more satisfaction with eating – paying attention to food can increase the enjoyment of flavors and sensory experiences aiding in feelings of satiation. 
  • Reaching a desirable fullness – as you tune into your body, food, eating experience overall, you may eat in a manner that may allow for you to discover a satisfying more comfortable fullness. 
  • Greater ability to recognize, differentiate and interweave the 4 types of hunger – physical, taste, practice and emotional. In doing so, there may be enhanced awareness of emotions that can help differentiate physical hunger cues from emotional eating triggers. 
  • Increased mindfulness – practicing mindful eating may allow for the extension of mindfulness into other facets of life. 
  • Greater appreciation for how food and other facets of life are at play with one another. 

 

Sharing with you some of my ideas on how to sustainably eat meals and snacks in a more mindful manner. 

I’ll start with my most favorite, simple yet intentional practices – taking a few (3) slow, deep breaths before eating. Whether in the car, at my desk, on my couch with a snack, or at the dining room table. It’s a great way to check in with your body as a whole, increase the likelihood of your body sensing food is coming, and to enjoy what you are eating much more. 

 

Other ideas: 

Create a comfortable eating environment – consider the lighting, the clutter, the volume. Would I enjoy it more quiet? Reduced distractions? A TV show on? How about music? Fresh air? Light some fake candles! 

Pay attention to and honor physical hunger cues – eat when you are hungry, and when food sounds appealing to you. When you are super hungry, it can be difficult to slow down and really enjoy. 

Engage your senses – notice colors, textures, aromas of food; can you savor this bite more? 

Pay some attention to the speed at which you eat. Chew your food decently.  Why rush? Can you block out 30 minutes for lunch? How about 5 minutes? 

Practice gratitude – choose to express gratitude in what way works for you. I invite you to take a moment to appreciate the food, where it came from and what it took to get to you. Reflect on the nourishment it provides. Reflect on appreciation for your body in how it can transform food into fuel for your body. 

For me, mindful eating is a self care practice that connects me to my appreciation for my body, my family, my food access, my environment, to my nervous system, and helps me to have gratitude for all the roles that food can play. 

Mindful eating has brought me the realization that fresh air means more flavorful food. A hot meal means something that warms my body AND my soul. That food and the eating experience can ground me and bring me back to a felt sense of self after a busy out-of-body-run-around day. Spaghetti and meatsauce is now a time travel back in time to family, to laughs, to bug bites, to camping and to a moment where I discovered how much more flavorful food can be when you eat outside amongst the fresh air! 

Explore Your Relationship with Food with a Registered Dietitian in Raleigh, NC

Thinking about food all the time isn’t a sign that you’re failing, it’s a signal that something deeper wants to be heard. Nutritional counseling in Raleigh, NC can offer you the space to explore that signal with compassion and care. At Nutritious Thoughts, we help clients unravel the “why” behind their food thoughts, reconnect with their bodies, and create relationships with food that feel sustainable, grounded, and peaceful.

  • Contact us at (828) 333-0096 or email info@nutritious-thoughts.com
  • Tell us more about yourself.
  • Food thoughts aren’t a flaw—they’re a signal. Let’s listen with compassion.
Two women share a peaceful meal together in a garden setting, reflecting the supportive, judgment-free approach of a registered dietitian in Raleigh, NC and the compassionate care of a nutritional therapist in Raleigh, NC.

What If You Didn’t Have to Change Your Body for Summer? A Different Approach with Nutrition Counseling

Written by Kendra Gaffney on . Posted in Articles, Body Image. 2 Comments on What If You Didn’t Have to Change Your Body for Summer? A Different Approach with Nutrition Counseling

Every year, it’s the same story. Everywhere you look, there are messages telling you to change your body for summer. You’ve seen the celebrity endorsements for products claiming to curb your cravings and the endless blogs about trendy diets. However, none of this is backed by a registered dietitian or nutritionist. It’s exhausting and overwhelming to constantly be bombarded with these messages. Especially when they all seem to suggest that there’s something wrong with your body as it is (spoiler alert: there’s not). But what if you didn’t have to change your body for summer? What if you could approach nutrition and self-care in a different way? At Nutritious Thoughts, we approach summer differently. Our approach to food and body healing is different than the societal wellness noise you hear everywhere else. We use nutritional counseling to explore what it means to care for your body without trying to change or control it. And that shift can change everything.

A person holding grill tongs at an outdoor gathering, smiling and chatting with a friend, symbolizing joyful eating and connection—supported by a registered dietitian in Raleigh, NC through personalized nutrition counseling in Raleigh, NC.Why Does the “Summer Body” Message Keep Coming Back?

Every year, like clockwork, this message pops back up. But why? Even with people like Jameela Jamil publicly calling out how harmful it is, the whole “summer body” idea still lingers. Why does it have such staying power? Summer is diet culture’s favorite season. When people wear less, it creates more opportunities for companies to capitalize on body shame.  It’s no coincidence that the marketing ramps up this time of year. Selling quick fixes, detoxes, and “tone up” plans disguised as self-care.  The idea of needing a “summer-ready body” is rooted in capitalism and oppression, not health.

It’s a way of selling you the belief that your body, as it is, isn’t enough. When your appetite, shape, or size doesn’t match what society has deemed acceptable, the message is to change yourself. Not your environment, or your relationship to your body. Just shrink. It’s loud, and relentless. And it’s based on a lie, that worth and wellbeing come from control, restriction, and erasure. (Which, for the record, we don’t recommend.) But what if this year was different?

What If Summer Wasn’t a Threat But a Transition?

You might notice that people are showing more skin. That you’re sharing more meals out with friends, traveling, or simply adjusting to a different rhythm. These moments can feel tender, especially if they stir up old stories about food or your body. It makes sense if these shifts make you feel more vulnerable. Summer has a way of highlighting what we’ve been taught to change or hide. But what if these moments were invitations instead? Not to fix yourself, but to listen more closely. To care for your body not as a problem, but as something worthy of trust and compassion.

In nutritional counseling we gently explore things like how your body responds to heat, movement, and mealtime changes. We get curious about what emotions surface around summer clothes, and whether old beliefs about food and your body try to sneak back in. This isn’t about changing your body to meet someone else’s expectations. It’s about holding space to reconnect with it. Especially during seasons when the outside noise gets louder, your inner voice deserves to be heard.

Two people relax on a beach blanket enjoying pepperoni pizza in the sun, reflecting joyful eating and food freedom supported by nutritional counseling in Raleigh, NC and nutritious counseling for eating disorders Raleigh, NC.You Deserve to Be in Summer—Exactly as You Are

Let’s be clear, your worth isn’t tied to how much you move, what you eat, or how your body looks in a swimsuit. You don’t need to prove your health or effort to enjoy your life. One of the most empowering parts of intuitive eating is stepping away from the performance of health. That doesn’t mean giving up on your wellbeing, it means honoring it from a place of autonomy and care.

Through nutrition counseling, we explore:

  • Movement that feels good (not punishing)
  • Meals that feel nourishing (not restrictive)
  • Choices that feel like care (not control)

Caring for your body with intention doesn’t require you to be hard on yourself. Instead of chasing perfection, you can meet yourself with patience and presence. Nourishment can come from curiosity, not control. And even on difficult days, your body deserves compassion, not critique.

What It Looks Like to Work With a Registered Dietitian in Raleigh, NC

At Nutritious Thoughts, working with a registered dietitian isn’t about following food rules. It’s about unlearning the ones that never actually supported you. In our sessions, we talk through the kinds of summer moments that can stir up old food stories or bring discomfort back to the surface. Maybe it’s the quiet pause before a cookout, unsure how you’ll feel in your body or around the food. Or that subtle hesitation when slipping into a favorite outfit that doesn’t quite feel the same anymore.

Sometimes it’s the tension in your stomach when body talk unexpectedly enters the conversation. These moments often reflect more than surface-level discomfort. They can open the door to deeper stories about body image, belonging, and food beliefs that have followed you for years. That’s why our work together makes room for these stories, not to fix them, but to meet them with compassion.

What Might Open Up If You Chose Curiosity Over Perfection?

Through nutritional counseling, we might explore how your relationship with food shifts while you’re traveling. Or you’re spending more time outside your usual routines. These shifts aren’t mistakes, they’re insight. We might explore what it looks like to find meals that nourish and satisfy, to enjoy food without apology, and to give yourself permission to rest.

You deserve clothes that fit your here-and-now body, meals that feel grounding, and routines that support, not restrict, you. This work isn’t about perfection. It’s about curiosity. Together, we’ll explore your relationship with food and body in a way that feels affirming, spacious, and rooted in your values.

Three friends lie on a blanket in the grass enjoying ice cream on a sunny day, illustrating joyful movement and food freedom supported by nutrition counseling in Raleigh, NC and disordered eating therapy Raleigh, NC.What Does Caring for Your Body Actually Look Like in Summer?

Caring for your body in summer doesn’t have to mean an overhaul or chasing unrealistic standards. Sometimes, it’s about the small things. Like drinking enough water on hot days, choosing rest over a workout when you’re tired, or packing snacks that keep you grounded during long road trips. It can also mean tuning into what your body is asking for and honoring it without guilt. That might look like enjoying comfort foods when they bring joy, or making space for nourishment in a way that feels kind and supportive.

It might mean paying attention to how hunger and fullness feel in the heat, or noticing what foods actually satisfy you on long summer days. Maybe it’s giving yourself permission to eat when you’re hungry without explaining it to anyone. Or choosing snacks that feel grounding when everything else feels busy or unpredictable. Some days, caring for your body might be as simple as honoring your cravings, listening when you’re full, or remembering that rest is just as nourishing as movement. These aren’t rigid rules, they’re gentle ways of checking in and responding with care. And if that feels unfamiliar, nutritional counseling in Raleigh, NC at Nutritious Thoughts is a space to explore what that kind of care could look like for you.

Is Nutritional Counseling in Raleigh, NC the Key to Reclaiming Summer on Your Terms??

You don’t have to change your body to feel better this summer. But you can change the way you relate to it. If you’re craving a more peaceful, grounded, and empowered relationship with food and your body, we’re here to support you. Our team at Nutritious Thoughts offers nutritional counseling in Raleigh, NC that centers you. Your values, your story, your body’s wisdom. No food rules. No shame. Just support, curiosity, and care. We work in-person in Raleigh, Hendersonville, and Asheville, and offer virtual sessions across North Carolina. Whether you’re brand new to this work or deep in the process, we’re honored to walk alongside you.

  • Contact us at (828) 333-0096 or email info@nutritious-thoughts.com
  • Tell us more about yourself.
  • You deserve a summer rooted in presence, not pressure. And you don’t have to do it alone.

Expanded Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, our support extends far beyond individual counseling. Through our Community Wellness & Education programs, we engage with schools, workplaces, and recovery centers to bring tailored nutrition counseling, workshops, and educational presentations directly to your community. Whether delivered on-site or virtually, our goal is to provide accessible wellness tools where they can make the greatest impact. Reach out to learn more about our services and pricing.

A woman enjoys a fresh blackberry with ease, reflecting the peace and confidence supported by nutritional counseling in Raleigh, NC with a registered dietitian in Raleigh, NC.

Rebuilding Body Trust Through Nutritional Counseling

Written by Kendra Gaffney on . Posted in Articles, Body Image. 4 Comments on Rebuilding Body Trust Through Nutritional Counseling

What does it really mean to trust your body? And what happens when that trust feels broken? For many people, body trust isn’t something they ever learned. Or if they did, it may have been chipped away slowly through chronic dieting, medical trauma, body shame, or simply years of tuning out their body’s needs to meet external expectations. So often, when we talk about body trust, it’s framed like a light switch. It’s something you either have or don’t. But that’s not how it works. If you’ve ever thought, “I want to feel more at home in my body, but I don’t know how,” that’s not random. That thought came from somewhere, and it’s worth listening to. At Nutritious Thoughts, we support you in rebuilding that trust, slowly, compassionately, and in ways that feel grounded in your lived experience. Through nutritional counseling in Raleigh, NC, you’re not given a plan to follow. You’re offered a relationship where curiosity, care, and connection come first.

A young woman holds a slice of pepperoni pizza while smiling, illustrating the freedom and satisfaction supported through nutrition therapy Raleigh, NC and nutritious counseling for eating disorders Raleigh, NC.Body Trust Doesn’t Disappear Overnight—So Why Do We Expect It to Come Back Instantly?

Here’s the thing. If you’ve been conditioned to ignore your hunger, dismiss your needs, or constantly strive to “fix” your body, of course trust feels hard. You didn’t break it. Rather, you adapted to survive in a world that doesn’t always make space for your body’s wisdom.  We live in a culture that rewards disconnection. One that frames chronic dieting as a sign of dedication. That labels restriction as “healthy” and measures success by how well we ignore our needs. (To be clear, we don’t recommend any of this.) So when we start to explore body trust, it’s not about snapping our fingers and magically believing. It’s about recognizing how the mistrust was built, and giving ourselves permission to do something different. That’s what nutritional counseling in Raleigh, NC offers: a place to notice, soften, and start again. All without shame or pressure.

What Does Body Distrust Actually Feel Like?

Body distrust doesn’t always look the way people expect. It might show up as:

  • Overthinking every food choice
  • Feeling like hunger is unpredictable or untrustworthy
  • Disconnecting from movement because it feels punishing
  • Struggling to tell the difference between fullness and discomfort
  • Avoiding mirrors—or feeling like you’re watching yourself from the outside in

None of these are signs of failure. They’re signs of a body that’s been navigating a lot of noise. In sessions of nutritional counseling with a registered dietitian we gently unpack these experiences. Not to pathologize them, but to understand what they’ve been protecting you from. We explore how food and body patterns have helped you feel safe, soothed, or in control—and what it might look like to find other ways of support.

Why Body Trust Isn’t Just About Food (But Food Is a Good Place to Start)

A lot of people come to us thinking, “I just need to eat better.” But pretty quickly, we realize it’s not about food in isolation. It’s about everything surrounding it. Food is where so many of us first learned to override our needs. Maybe you learned early on that being “good” meant ignoring what your body wanted. Or maybe you were encouraged to keep going, even when your body was clearly asking you to slow down. In nutrition counseling, we start to ask different questions:

  • What helps you feel safe enough to listen to your body?
  • Where do shame and judgment creep into your mealtimes?
  • What would it be like to eat without needing to earn it?

Through these questions and the safety of a supportive, nonjudgmental space, you begin to rebuild something deeper than just “better eating habits.” You begin to reconnect with you. You start to notice the moments your body whispers instead of shouts, and you give yourself permission to listen. This isn’t about performing health. It’s about coming home to yourself in a way that feels steady, soft, and real.

Two friends smile while sharing a meal together outdoors, representing the supportive, connection-based approach of working with a registered dietitian in Raleigh, NC and a nutritional therapist in Raleigh, NC.What Might Rebuilding Body Trust Actually Look Like—And What If It’s Simpler Than You Think?

Working with a registered dietitian at Nutritious Thoughts in nutritional counseling doesn’t mean you’ll be handed a food plan or told what to eat. In fact, most sessions look nothing like that. Instead, it might look like:

  • Naming a belief you didn’t realize you’d internalized (like “I don’t know how to feel in control around certain foods.”)
  • Talking through a triggering experience at the doctor’s office or in a fitting room
  • Exploring what “enough” feels like in your body—not just physically, but emotionally
  • Practicing a grounding exercise before lunch to see if it helps you stay more present
  • Sharing a snack in session while talking about what satisfaction really means

You don’t need to be in crisis to deserve support. And you don’t need to arrive at your session “ready to change.” Curiosity is enough. Showing up is enough.

When Loving Your Body Feels Out of Reach (And That’s Okay)

Sometimes the goal isn’t to love your body. It’s just to feel less at war with it. That’s why we don’t push “positivity” if it doesn’t feel accessible. Especially for folks who’ve experienced trauma, chronic illness, systemic body stigma, or gender dysphoria, the idea of loving your body might feel like a reach. That’s okay. We care more about helping you build a relationship with your body that feels honest, spacious, and respectful. 

A relationship where you’re allowed to feel conflicted and still choose care. One where your body doesn’t define you, but you’re also not expected to ignore it. Nutrition counseling creates space for this nuance. We won’t tell you how you should feel. We’ll help you get curious about how you do feel and how you want to relate to those feelings with compassion instead of control.

Three friends enjoy cupcakes and pastries outdoors, illustrating joyful eating and the compassionate, nonjudgmental support offered through nutritional counseling in Raleigh, NC and nutrition counseling in Raleigh, NC.This Is Not About “Fixing”—It’s About Returning

Healing doesn’t always look like progress. Sometimes it looks like circling back. Sometimes it looks like resting. And sometimes it looks like eating the meal even when you still feel unsure. We don’t define success by what you’re eating, we look at how you’re feeling while you eat. Can you feel your feet on the floor, your breath in your chest? Is there space to pause before reacting, even when shame or doubt show up? Body trust isn’t a destination. It’s a relationship. One you get to keep coming back to. And in sessions with a registered dietitian in Raleigh, NC, you don’t have to do it alone.

Ready to Reconnect? Work with a Registered Dietitian in Raleigh, NC

You don’t have to have it all figured out to begin. Whether you’re navigating food anxiety, unlearning diet culture, or simply craving a more peaceful relationship with your body, our team at Nutritious Thoughts is here to help. Through nutritional counseling in Raleigh, NC, we create space for you to return to yourself—with care, flexibility, and a deep respect for your lived experience. With in-person offices in Raleigh, Hendersonville, and Asheville—and virtual support available across North Carolina—healing your relationship with food and your body is more accessible than you might think.

​​Expanded Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, our support extends far beyond individual counseling. Through our Community Wellness & Education programs, we engage with schools, workplaces, and recovery centers to bring tailored nutrition counseling, workshops, and educational presentations directly to your community. Whether delivered on-site or virtually, our goal is to provide accessible wellness tools where they can make the greatest impact. Reach out to learn more about our services and pricing.

Two men laugh and enjoy a relaxed breakfast together, illustrating the joy and connection that can come from working with a registered dietitian in Raleigh, NC through personalized nutritional counseling in Raleigh, NC.

What Is Intuitive Eating—and Can It Actually Work for Me?

Written by Kendra Gaffney on . Posted in Body Image, Education, Self Care. 3 Comments on What Is Intuitive Eating—and Can It Actually Work for Me?

You’ve heard of intuitive eating, but you’re skeptical. There’s a lot of misinformation out there, and you’re not sure if it’s just another trend. Maybe you’ve tried it before but it didn’t feel right for you. Perhaps, you’ve read a book about it or scrolled through one too many “eat what you want!” posts that left you more confused than confident. If it still feels hard—if you’re wondering,“Is this even working for me?”—nutritional counseling can help you understand and implement intuitive eating in a way that works for you. Most people come to intuitive eating not because they’re trying to be trendy, but because they’re tired. Tired of having to overthink their food choices or under societal pressure to do it “right”.

It’s exhausting feeling as if you’re constantly bouncing between restriction and guilt. It’s no surprise if you’re feeling confused! After years of mixed messages, it’s tough to figure out what really feels right for your body. Here’s the thing: intuitive eating isn’t something you “master.” It’s not a checklist or a goal to crush. Rather, it’s a relationship to foster. A connection with your body, your signals, your values. And like any relationship, it takes time, patience, and support. That’s where we come in. With nutritional counseling in Raleigh, NC, you don’t have to navigate this alone. We’re here to help.

A woman places a homemade dish into the oven, reflecting the everyday nourishment and self-care explored with a nutritional therapist in Raleigh, NC through compassionate nutrition therapy in Raleigh, NC.Why Intuitive Eating Feels So Hard (And Why You’re Not Doing It Wrong)

For years, you’ve probably been told not to trust your own body. Eat at this time. Finish your plate. Don’t eat that. Stick to the plan. So when someone says, “Just listen to your body,” it can feel like trying to speak a language you haven’t used in forever. That’s normal. If hunger and fullness signals feel unclear, it doesn’t mean something’s wrong with you. And if you’re not even sure what satisfaction means anymore, that’s okay too. It just means your body and your relationship with food could use a little extra care. That’s exactly what we’ll focus on together in nutrition counseling.

Intuitive eating is about coming back to your body’s wisdom. Your body knows what it wants and needs, and it’s up to you to listen to those signals. That means tuning into hunger, fullness, and satisfaction. But don’t forget about the context, emotions, environment, and access. It’s not a hunger/fullness food plan or about ignoring nutrition. And it’s also not about “proving” to anyone, even yourself, that you’ve broken free from chronic dieting.

It’s about pausing and asking yourself: “What do I need in this moment?” or “What would truly nourish me?” Not just physically, but emotionally too. And doing that without guilt, shame, or outside rules. And yes, gentle nutrition is a part of intuitive eating. But it doesn’t come first. It comes after we’ve made space for permission, curiosity, and attunement. Because nutrition isn’t the full picture, you are.

Can Intuitive Eating Actually Work for You?

Let’s be honest: this question often shows up after someone has tried intuitive eating and still doesn’t feel confident. Maybe you’ve been told to “just eat when you’re hungry,” but you’re not sure you even feel hunger. Or maybe you find yourself constantly reaching for the same foods and wondering if you’re doing something wrong. This isn’t a sign that intuitive eating doesn’t work. It’s a sign that you need more support, real, personalized support. Not advice from Instagram or “eat like me” meal breakdowns. Support that takes you into account. Your history, identity, and body. That’s what you get when you work with a registered dietitian who understands that nutrition isn’t just about what’s on your plate. It’s about your relationship to food, your body, and your life.

What Working with a Registered Dietitian in Raleigh, NC Actually Looks LikeA man sits in a cozy café enjoying a croissant, reflecting on mindful eating and self-trust—supported by a registered dietitian in Raleigh, NC and a nutritional therapist in Raleigh, NC.

Maybe you’re hesitant to work with a registered dietitian because you don’t know what that entails. You’re used to seeing your PCP and having weigh-ins. Or you’re asked to do meal logs or try tracking apps. At Nutritious Thoughts, that’s not what it is at all. It’s just a real conversation. We might explore what hunger feels like in your body. Or, we might unpack why a certain food feels emotionally charged. Also, we might talk about how stress shows up in your appetite, or how your childhood shaped your food beliefs.

We’ll meet you wherever you are, whether that’s eating one consistent meal a day or wondering why satisfaction feels out of reach. Nutritional counseling in Raleigh, NC isn’t about fixing you. It’s about reconnecting you to your own cues and values. And if you’re navigating health concerns, like diabetes or GI issues, we can work those into the conversation, too! All without shame or rigid plans.

The Messy Middle Is Still Part of the Process

Some days you’ll feel really connected to your body. Other days, food might still feel complicated. That’s okay. That doesn’t mean intuitive eating isn’t for you. It just means you’re human, and this work takes time. If you feel like you’ve tried intuitive eating and it didn’t “stick,” that doesn’t mean it failed. It probably means the support wasn’t built around you. You deserve more than generic advice, you deserve care that considers your whole story.

A woman enjoys a smoothie outdoors, capturing a moment of self-care and body connection supported by a registered dietitian in Raleigh, NC through nutritional counseling in Raleigh, NC.You’re Allowed to Want Something Different

If you’re here, chances are you’re already craving something different. Something more sustainable, more supportive, and more compassionate. You’re tired of fighting your body. You’re tired of food being a project. And you’re allowed to want peace. At Nutritious Thoughts, we offer nutritional counseling in Raleigh, NC that centers you. Your pace, values, and body. Our work is weight-inclusive, trauma-informed, LGBTQIA+ affirming, and rooted in respect. Because you’re the expert on your body, we’re just here to help you listen to it again. Intuitive eating doesn’t promise perfection. But it does offer a way back to yourself. And we’re here when you’re ready to start.

Ready to Try Intuitive Eating with a Registered Dietitian in Raleigh, NC?

What if food didn’t have to feel so complicated? What if you didn’t have to figure it out alone? At Nutritious Thoughts, we offer nutrition counseling rooted in intuitive eating—without rules, guilt, or pressure. Our team of compassionate registered dietitians supports you in building trust with your body and finding a way of eating that actually works for your life.

With offices in Asheville, Hendersonville, Cary/Raleigh, and virtual services across North Carolina, our care is accessible no matter where you are. Whether you’re just starting to explore intuitive eating or you’re looking for guidance to deepen your practice, we’re here to walk with you.

  • Contact us at (828) 333-0096 or email us at info@nutritious-thoughts.com
  • Tell us more about yourself
  • You deserve support that meets you where you are—and helps you come home to yourself.

Expanded Counseling Services at Nutritious Thoughts

At Nutritious Thoughts, our support extends far beyond individual counseling. Through our Community Wellness & Education programs, we engage with schools, workplaces, and recovery centers to bring tailored nutrition counseling, workshops, and educational presentations directly to your community. Whether delivered on-site or virtually, our goal is to provide accessible wellness tools where they can make the greatest impact. Reach out to learn more about our services and pricing.