What are the benefits of working with a Registered Dietitian?
Registered Dietitians (RDs) have the specialized training and experience to offer far more than just healthy eating tips and diet recommendations. RDs understand how food and nutrition affect the body on a clinical, scientific level and possess the knowledge and training necessary to counsel patients with numerous chronic health conditions such as obesity, diabetes, hypertension, GI diseases, and eating disorders, among others. The practice of dietetics is regulated by the Commision on Dietetic Registration, a national regulatory body, as opposed to “health coaches” or “certified nutritionists” which are not similarly regulated or subject to the same licensing and continuing education requirements. You wouldn’t seek medical advice from a provider that wasn’t licensed as a physician, so why seek nutrition advice from someone that isn’t licensed as a dietitian? By choosing to work with an RD, you know you will be receiving only the safest, most current dietary advice from a licensed professional.
How quickly can I expect to see results?
It depends on your particular goals, but most clients begin to notice positive results within just a few weeks of implementing their new plans. Sometimes that means strength gains in the gym, improved energy levels, or fitting into a pair of pants that hasn’t fit in a while. If your goal is weight loss, a healthy rate of weight loss is approximately 1 to 2 pounds per week. For individuals who have 50 or more pounds to lose, weight loss may occur at a faster rate initially, but then often settles into the 1 to 2 pound per week range as they get closer to their goal weight.
Can I build cheat meals into my program?
Yes! Generally speaking, it’s much easier to stick with a healthy meal plan when you learn how to incorporate some of your favorite foods as well. I regularly find ways for my clients to include favorites such as pizza, ice cream, burgers, and more! The key is to choose overall healthy ingredients and find ways to reduce total calories as needed to stick within dietary guidelines. But by no means does healthy eating have to mean total deprivation!
Do I need to take supplements?
Whether or not you should take nutritional supplements depends on your overall dietary patterns and goals. I do often recommend supplements on a case-by-case basis for clients, but the type, amount, and frequency will vary from person to person. Just as there is no single diet that is best for everyone, the same is true of a supplement regimen. Your dietitian can help you identify supplements that will be safe, effective, and worthwhile for helping you reach your goals.
How much protein do I need?
For most individuals, 1 gram of protein per pound of ideal body weight is usually sufficient to meet protein requirements. This number can change based on individual dietary needs, metabolism, and fitness goals.
How often should I switch up my training program?
I often recommend switching up your training program every 4-12 weeks.
Can you build muscle and lose fat at the same time?
Yes! With the proper diet and training program you can do both simultaneously. Check out the Nutrition Unwrapped blog and search for “muscle” to learn more about this subject!
I don’t like to lift heavy. What else can I do for strength training?
Building strength can occur by utilizing numerous methods besides weight lifting. Other common modes of strength training include: resistance bands, exercise balls, suspension bands (like TRX), body weight exercises, and more. All strength training plans are customized to indivudal goals and equipment needs. Leave a message on the contact page to learn more!
Who would benefit most from nutrition packages?
The nutrition packages are ideal for clients who have long-term goals and appreciate regular accountability, guidance, education, and support along the way. Examples may be an athlete new to sports nutrition, an individual who needs to significantly change their body composition for health or other reasons, or someone who is beginning the recovery process from disordered eating. Both the NOVA and SuperNOVA packages come with a fully customized meal plan that is updated as needed, as well as unlimited access to the Healthie app for ongoing support and accountability between sessions. The NOVA package includes 2 hours of nutrition counseling per month and the SuperNOVA package includes 4 hours. Both packages require at least a three-month commitment.
What are the payment options for services?
All clients are asked to keep a credit card on file for processing recurring nutrition package payments, late fees, and/or one-time fees for initial consultations or fitness plans. Payment will also be accepted by check for in-person clients. Clients can also use their HSA or FSA, if applicable, to pay for nutrition or fitness services.
How do you measure progress?
It depends on the goal! Many clients who have a weight loss or body composition goal choose to measure weight or waist circumference, but other metrics could include clothing fit, progress pictures, improvements in athletic performance (such as speed, endurance, strength, etc.), changes in energy levels, or improving relationships with food, exercise, and body image. Essentially, we measure progress by looking at all of the different ways in which a client is improving and getting closer to his or her goals.
What is the Healthie app?
Healthie is the technology platform I use for my practice management system. It allows clients to message me securely, meet for telehealth sessions, and even record a photo or written food journal. Additional metrics such as workouts, body weight, and waist circumference can also be tracked using Healthie. Healthie can be accessed on a computer or it can also be downloaded as an app for free to your smart phone.
What can I expect from the initial consult?
During the initial consult, we will review any relevant medical, dietary, and exercise history. We will discuss your current goals and concerns and what you hope to achieve from our session. We will then review your typical dietary intake in detail. Initial recommendations and/or education will be provided to help you in creating a nutrition plan to start working towards your objectives. My goal for every initial consult is that each client will walk away from the session with at least 2-3 action items that they can start putting in place the very next day.
Do I need to fill out paperwork before my initial consult?
Yes. A link to fill out your new client intake forms will be sent by Healthie in advance of your initial consult. All forms can be completed electronically and usually take 10-20 minutes to complete.
Do meals plan come with macronutrient and calorie goals?
Meal plans can come with macronutrient and calorie goals or food group goals, depending on the needs and preferences of the individual. For clients who are recovering from disordered eating or an eating disorder, only food group goals will be provided for the meal plan.
How often are meal plans updated?
Weekly or as needed. Meal plans are typically updated based on each client’s individual progress as observed in our weekly or bi-weekly sessions.
I have zero cooking skills. Will I be able to make the recipes on the meal plan?
Absolutely! All meal plans are customized to each individual client, so if you prefer to cook as little as possible or don’t have experience making many dishes, then the meals on your plan may be a combination of quick, easy meals, pre-prepared foods (such as packaged grilled chicken, pre-cut vegetables, etc.), and healthy frozen meals. Some clients may benefit from using a meal prep delivery service as well. If you love to cook, on the other hand, more complex recipes can be provided as well.
Do you work with people interested in the ketogenic diet?
I may recommend low-carbohydrate diets to certain clients, particularly if they have diabetes or hypothyroidism. However, I would only prescribe a ketogenic diet for a client that is struggling with managing recurrent epileptic seizures that have not been successfully controlled by medication. This is the only population that decades of scientific and medical research have proven to benefit positively from a ketogenic diet. While many people now adopt a ketogenic diet for weight loss purposes, this strategy rarely delivers long-term results as the ketogenic diet is very difficult for most people to stick with. My focus is always on helping my clients make realistic lifestyle changes, not finding quick fixes that are unlikely to last long-term.