Nutrition & Yoga Therapy

Nutrition Therapy

There are many benefits to meeting with a dietitian for nutrition therapy. The relationship we have with our food and our bodies is a result of years of misinformation and a diet mentality that inevitably leads to a place of disappointment and self-criticism. Leading to repetitive thoughts such as:

“Why can’t I just have more willpower and self control!”

“Why does it seem so easy for others and a daily battle for me?”

“When will I ever feel happy about my body?”

For many people, these thoughts pervade their days. No matter how strongly they want to break free of the cycle of overeating and then dieting or restricting, they don’t know of another way to be. There is always another diet or fad that offers the quick fix or solution. Unfortunately, they are a short-term fix, meaning unsustainable and not long-term, leading to feelings of disappointment, self-judgment and hopelessness.

Intuitive eating is the approach we teach our clients. It is based on the belief that we were born knowing how much and when our body needs food, yet those signals get clouded when we start to manipulate our weight in unhealthy ways or turn to food as an emotional support or distraction. Nutrition therapy will help guide you to reconnecting with your body and it’s natural cues, ultimately freeing you from overthinking your food and mistrusting your body.

The Session

In your initial session, you will be asked questions regarding your health and eating history. This information will be used to make personalized recommendations regarding your nutrition and exercise based on your needs. Unlike previous experiences you may have had with a nutritionist, your work together will not be centered around a weight loss plan. Instead, you will receive guidance and encouragement to step out of the rules you have been following and make food choices free of guilt or regret. You will become mindful when eating, allowing you to be more in tune with your hunger and fullness cues to inform your portioning and frequency of meals. Lastly, your energy level, quality of sleep and overall mood will benefit from a balanced nutrition and exercise routine.

Initial assessments are typically scheduled for 60 minutes, follow-up appointments can be either 45 or 30 minutes. Sessions are conducted in person or via phone/Skype. Interactive sessions are also available such as grocery store or restaurant outings.  Contact between sessions via email or recovery apps is included in the treatment.

You can learn about Evolve’s dietitian, Nicole Klawitter, RD by clicking here. 

 

 

Yoga Therapy

balasana-yoga_4460x4460Learning how to connect with your body in a safe and grounding way can benefit your life in so many ways. Through one-on-one sessions, a person’s individual needs are assessed and then given the utmost attention and direction to get the most out of the yoga or movement experience.

The overall intention of this practice is to strengthen self-love, self-care, and sensitivity toward ones-self in order to invite space for mental and physical resiliency through a moving meditation.

Movement therapy is a supportive tool that is tailored to each clients needs and healing, this may also include dance or fitness instruction.

Private Yoga Sessions: 50 minutes, $100 

You can learn about Evolve’s Yoga Therapist, Natalie Makardish, RYT  by clicking here. 

 

The 10 Principles of Intuitive Eating

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence–the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.

elijah-henderson-1962257. Honor Your Feelings Without Using Food Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise–Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.

10. Honor Your Health Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.