body trust and food freedom
Do any of the following sound familiar?
“I feel addicted to food.”
“I can’t keep certain food in the house, like chocolate, as I know I will just eat it all”
“I’m confused, fed up and need advice from a qualified professional.”
“I’ve been on and off of so many different diets and nothing seems to work.”
“I binge eat, overeat and find that I just can’t stop eating.”
“I eat when I am feeling emotional, anxious or stressed.”
“My whole life feels like it’s revolved around eating or planning to eat healthy.”
“I measure my worth in inches and pounds, rather than the moments that fill my day”
“I have a critical negative voice in my head telling me I am not good or worthy enough”
“I have a long list of forbidden foods and food rules and I just want to enjoy eating”
“I have a medical condition which needs managing with nutrition.”
“I have an eating disorder, either diagnosed, or past, and I feel like I need some more specialist support”.
We are here to help
We offer online qualified nutritional advice, 1:1 Intuitive Eating coaching & ongoing support to get you to your happiest & healthiest self, without overwhelm, confusion or deprivation.
Our services & support
Our online coaching consultations are led by one of our professionals who are all Intuitive Eating Counsellors, and either Registered Dietitian’s or Therapists – you get to choose (and we can help with your decision). We provide online non-diet nutrition therapy, body image healing, and intuitive eating coaching, to help you find food peace, happiness, and freedom. We can work with you if you’re feeling stuck with food, your body image, you have a diagnosed eating disorder, disordered eating, and/or have other needs in the mix – like Irritable Bowel Syndrome, (or gut issues you feel are linked to food), Diabetes, Polycystic Ovary Syndrome (PCOS), Fertility, Pregnancy, or have Sport specific needs. We offer comprehensive support via online nutrition consultations designed to get you the results you desire!
How it works with online support
Initial online consultation
After you’ve decided you wish to get started, this 50-minute online consultation with one of our online dietitian’s or professionals is aimed to get to know you, your lifestyle and preferences in great detail. We’ll identify how your relationship with food has developed, how you currently feel about food and your body and where you’re getting stuck. We’ll look at what you’re hoping to get out of working together and decide on the appropriate next steps for your needs.
Access to your own personalised dashboard
We will set you up with your own personalised dashboard. Here you will find your session summaries, suggestions, resources and checklists which can be used as a way to communicate between our weekly video calls to offer support, encouragement, resources and accountability which you will have continued access to!
Continued video consultations
These 50-minute weekly video call sessions run fluidly, where through discussion, materials, and exercises, We will help you to work towards your desires, ditch the rules, learn to connect and build trust in your own hunger, and satiety cues, move away from food guilt, understand emotional eating, learn to eat in a way that feels better for you and your body. Ultimately we’ll help you to figure out a more sustainable approach to health and nutrition.
Our online dietitian’s and practitioners are trained in Motivational Interviewing, Acceptance and Commitment Therapy, Intuitive Eating and are Health at Every Size (HAES®) aligned. We integrate online nutrition counselling skills to assist you in your recovery and engage in ongoing clinical supervision to ensure you are provided with the safest, most ethical care and support.
The benefits you will receive from online nutrition support
Enjoy food No guilt
Enjoy eating foods that truly satisfy you. No more feeling deprived or eating miserable salads for ‘health’ sake. No foods are out of bounds, which means you can’t go “off plan”.
Working with your body & lifestyle
Rediscover your innate ability to listen to your body to determine how much, when and what to eat. No more calorie counting, scales or fitness trackers. We will consider how your work, sleep, stress, family and social life impact your nutrition.
Accountability
With weekly, fortnightly, or monthly check-ins, and support on hand in between consultations, I guide you through day to day challenges. You won’t find yourself “re-starting on Monday”.
Stop binge eating
Learn how to stop binge eating and feeling out of control around food. No more guilt, food fears, confusion or anxiety. You will learn how to build a peaceful relationship with food so you can stop yo-yo dieting and obsessing over food and your weight.
A lifetime of tools
Find balance and enjoyment from healthy eating and have the tools to maintain your new ways of eating and living for the rest of your life. You will be free from restricted diet plans, banned foods, calorie or points counting.
Understand emotional eating
Learn how to understand emotional, comfort and anxiety eating and learn how to soothe your emotions without relying on food. You can enjoy a life free of food guilt, stop weight gain, and prevent feeling uncomfortable / nauseous after eating
Expert guidance
Learn from an expert with clinical experience, who can offer realistic, practical and science-based support from start to finish to eradicate myths and confusion and work with your needs.
Free up brain space
You will learn to trust and re-connect with your own body, by increasing your awareness and building trust in hunger and satiety cues. This way, you can eliminate the “shoulds” and “shouldn’t” voices, and reduce pre- occupation with food so that you can free up brain space to live your best life.
The programmes
We have three different online programmes depending on the length of support you require. You can dive in and get started today and have an initial online consultation. Alternatively, if you’re not sure what option will be best for you or you have an Eating Disorder, Irritable Bowel Syndrome or other needs, then please enquire for other options and availability. We’re always open to exploring creative ways to work together, and our online dietitian’s and clinicians have different expertise to support you with your needs. We’re happy to help you figure out what will be best for you.
Reclaim your intuition
Programme length 3 months
You will be well on your way to a healthier relationship with food and your body and equip with all of the tools you need.
INCLUDES:
Intuitive Eating and Health Assessment
9 x 50-minute coaching sessions via video call
(3 sessions/month over 3 months)
Access to your own personalised dashboard where you will find your sessions summaries, suggestions, resources, checklists which can also be used as a way to communicate and offer support/encouragement.
Between session activities and resources – written materials provided.
Unlimited email/dashboard support during working hours as required.
£360 per month for 3 months with Kat, Sarah or Emma – (Registered Dietitians & Certified Intuitive Eating Counsellors)
£315 per month for 3 months with Lucy (Certified Intuitive Eating Counsellor, and Integrative Psychotherapist)
(Find out more about our clinicians here)
*the price of your initial consultation can be taken off the price of any programme you embark on.
Reclaim & ingrain
Programme length 6 months
You will be well on your way to a healthier relationship with food and your body with continued support & guidance.
INCLUDES:
Intuitive Eating and Health Assessment
14 x 50-minute coaching sessions via video call
(3 sessions/month over 3 months, then 5 sessions to be used over the subsequent 3 months)
Access to your own personalised dashboard where you will find your sessions summaries, suggestions, resources, checklists which can also be used as a way to communicate and offer support/encouragement.
Between session activities and resources – written materials provided.
Unlimited email/dashboard support during working hours as required
£270 per month for 6 months with Kat, Sarah or Emma – (Registered Dietitians & Certified Intuitive Eating Counsellors)
£240 per month for 6 months with Lucy (Certified Intuitive Eating Counsellor, and Integrative Psychotherapist)
(Find out more about our clinicians here)
*the price of your initial consultation can be taken off the price of any programme you embark on.
Reclaim & retain
Programme length 12 months
This is designed for those who know they have a longer way to go (it works out as best value too).
INCLUDES:
Intuitive Eating and Health Assessment
18 x 50-minute coaching sessions via video call
(3 sessions/month over 3 months, then 9 sessions to be used over the subsequent 9 months)
Access to your own personalised dashboard where you will find your sessions summaries, suggestions, resources, checklists which can also be used as a way to communicate and offer support/encouragement.
Between session activities and resources – written materials provided.
Unlimited email/dashboard support during working hours as required
(Our most cost-saving support programme):
£165 per month for 12 months with Kat, Sarah or Emma – (Registered Dietitians & Certified Intuitive Eating Counsellors)
£150 per month for 12 months with Lucy (Certified Intuitive Eating Counsellor, and Integrative Psychotherapist)
(Find out more about our clinicians here)
*the price of your initial consultation can be taken off the price of any programme you embark on.
Still not sure?
If you’re anxious about working 1:1 with Kat or one of the team, not ready for a programme, or you’re not sure if you can trust yourself to follow through check out our breakthrough intensive sessions.
Client testimonials
Watch some video stories from recent clients to see how our approach has changed their lives.
From an 8 year battle with “binge eating”, to “my life no longer revolves around food”.
Miss G – “Reclaim Your Intuition” + ongoing support
Sarah thought she was addicted to sugar, mostly chocolate. So much so, she was going to spend thousands of pounds to go to a sugar addiction rehab centre, leaving her 9-month-old son behind. Her eating habits were out of control, and her weight was increasing rapidly. She thought a Dietitian would just tell her what to eat and was hesitant… however, realised this is far from the truth! She has now realised she does not have an addiction, now has normalised her eating, she now eats less chocolate, has more structure, more awareness, is more in tune with her natural hunger signals.
Miss M – “Reclaim Your Intuition” programme
From a lifelong battle with binge eating, dieting, and an attempt to end her life earlier this year because of it, to be able to look forward to social occasions without agonising over menus, being more present with friends and family, feeling less isolated, and a sense of absolute freedom around food.
“This programme has changed my life”.
Mrs P – “Reclaim Your Intuition” + ongoing support
discover a happier,
healthier version of you
What to expect in sessions
Our online nutrition practice draws upon the non-diet approach Intuitive Eating. It also incorporates psychology, behavioural science, our lived experiences, and what our incredible clients and colleagues teach us. The focus is on helping you to learn to eat according to your body’s natural appetite and physiological cues, move away from rigid rules and dieting, and ultimately improve your overall health and wellbeing. Here is what you can expect to cover in sessions.
Ditching diets
Recognise how dieting and restriction have contributed to eating problems. It’s time to get angry at the lies diets have sold you, and understand the science behind why they don’t work. We will look at who and what you are influenced by, and how we can start shifting diet thinking. If you’re feeling brave this is the step where we ditch the scales, toss out diet plans, magazines and cookbooks and clean up your social media feed. It’s time to break up with diet culture for good so you can allow Intuitive Eating to become part of your life.
Discover food satisfaction
Have you ever considered whether rice cakes, kale crisps, and low-calorie cereal bars actually leave you feeling satisfied. Quite often filling up on these low-calorie foods, leaves us feeling unsatisfied. We find ourselves at some point in the day or week, uncontrollably diving into the foods we are trying to avoid (cheese, cookies, chocolate, ice-cream, etc.) Through mindful eating exercises, and really tuning into your taste buds, you will learn to discover what foods you actually enjoy, and what foods aren’t serving you too well.
Respect your body
It’s time to learn and respect that your body shape and size are special and unique to you and to not base your value or worth on a number. Your genes are set in stone, so being critical about something that you can’t change is not a helpful exercise. We will support you to develop skills and strategies to help you feel more neutral about your body, focusing on all of the wonderful things your body can do or has done to help rediscover self-love.
Learn to honour your hunger
This step is about learning to nourish your body with the right amount of energy to avoid going into starvation mode. I get that this might sound simple, but it’s often one of the most enlightening steps of my client’s journey. It’s surprising how many people rely on the clock, calories, or other tools to tell us when to eat. Some even see it as a win to have pacified the hunger with water, coffee or a diet coke! Allowing yourself to become excessively hungry triggers a natural intense desire to eat, often leading to unintended binge eating. Our body is the best tool to tell us when to eat, so this step is about learning to recognise how hunger feels for you and removing guilt for nourishing your body.
Respect your fullness
When was the last time you stopped eating when you were comfortably full? Feeling BETTER for eating? When stuck in the diet mentality, we can often swing from being overly hungry (through restriction) all the way to being stuffed. With intuitive eating, no foods are off-limits and there are no rules. You can therefore, feel safe in the knowledge that you can eat as much as you need to feel comfortable right now, and eat again when your body is ready for it.
Move feel the difference
We will identify ways in which you can bring joyful movement into your life for fun, fitness and with friends, rather than to punish your body. We will work to ditch rigid exercise plans if they aren’t serving you, and certainly remove pursuit of activities that you don’t enjoy. If you find movement that you makes you feel good, you’ll automatically want to do it more often without even realising!
Make peace with foods
This step is about giving yourself permission to eat ALL foods! Yes, I know that sounds super scary. But the reality is, restriction hasn’t worked either. Restriction in fact fuels the binge restrict cycle. In this step, we break down food rules and do a little myth-busting – usually around common fear foods like sugar, dairy, additives, protein, gluten, and carbs. We help you understand where your fears are coming from and break down the actual science behind these foods. This isn’t about a free for all. We will give you guidance on how to approach previously restricted foods with curiosity and in a way that you feel safe.
Honour feelings without food
Emotional eating is perfectly natural and is usually an act of self-care. It should not fill you with guilt. As you move through the intuitive eating journey, honour your hunger and remove the forbidden factor from foods, emotional eating can actually dissipate. However, if food is still your only or main coping mechanism, we will work through ways to soothe your emotions that aren’t just with food. We will also work together to identify other areas of your life that may be impacting your ability to tune into your body’s natural signals (e.g. lack of sleep, stress, boundaries).
Gentle nutrition
This is all about nourishing your body with foods that satisfy you and make you feel good. There is no such thing as eating perfectly. We usually leave this step until the end, and it turns out that most people find eating a nutritious balanced diet feels good! No foods are off-limits and we can identify how ALL foods have an important purpose to serve. And it is about doing this consistently over time.
Nutrition Support FAQ’s
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What is Intuitive Eating?
At this stage of hitting “Rock Bottom” we imagine you are painfully aware that every attempt to lose weight has ended in “failure”. You are tired of valuing each day based on whether the scale is up or down a pound or two (or if you overate the day before). You think and worry about food all of the time.
Intuitive Eating is an evidence based and non-diet approach to wellness that helps you break free from the chronic side effects of dieting. It offers freedom from restriction and food rules and gets you back to normal eating. It’s an approach to help you get out of your head, and more into your body, removing the should / shouldn’t voices that constantly sit on your shoulders. You will learn how to honour your hunger, respect your fullness, how to cope with emotions without relying on food, and much much more. It’s about taking weight out of the equation and allowing our body to settle at its natural weight once eating patterns normalise.
But I’ve tried so many things before… how is this different?
We don’t just give you a meal plan. We teach you a way to eat so you never struggle again. It’s not a magic pill, or quick fix… and it doesn’t try to be. You will learn a completely new approach to food. No deprivation. You can’t fail.
“Kat helped transform not just my relationship with food, but also my relationship with life. With help from Kat I was able to break a cycle of restrictive eating which was usually followed by uncontrolled eating”
I see you offer support from a Psychotherapist - what does this involve?
Do you struggle with a negative, critical voice in your head telling you that your body isn’t good enough?
Does that voice tell you what you should or shouldn’t eat, which affects your relationship with food?
What do you think your life would be like if you felt that you were okay just as you are?
If any of these ring true for you, our intuitive eating counsellor and therapist Lucy may be more appropriate to lead your programme. Lucy’s work as an Intuitive Eating counsellor is through the lens of a therapist, rather than a dietitian. She offers a space to think about food from a self-care perspective (exploring clients’ relationships with food/body, identifying and challenging beliefs about food/body which might hinder the intuitive eating process) but does not offer explicit dietary guidance. Lucy is particularly interested in exploring the shame which often underlies clients’ struggles and aims to help clients to cultivate a healing mindset of acceptance and self-compassion.
If you would like further information and help to understand who may be the best clinician for you, please get in touch.
Do you give meal plans?
A diet plan or a set of rules to follow can sound attractive and is a quick fix for the short term. However, in our experience, it can add more rules, demonises certain foods and ways of eating, is something to fall off of and feel guilty about. Ultimately can lead to damage in the long term*.
For this reason, the framework that we use for support is Intuitive eating, which is a process of learning to honour your health by listening and responding to the direct messages of your body. Intuitive eating helps you to meet your physical and mental needs based on YOUR terms. Basically, making you the boss of you! This means not relying on external tools such as the time of day, thinking “what you SHOULD” be eating, points systems, calorie tracking, rigid rules or meal plans to show you the way. This may seem daunting, but this is where our support comes in.
We assess individuals on a case by case basis, and in some instances, gentle guides need to be introduced in the first instance to stabilise eating patterns.
If I let myself eat what I want, I will just gain weight!
If you’re like most of the clients we see, the idea of not restricting yourself in some way can be really scary (even when you know that you can’t choke down one more diet plan or drink). It’s normal to feel panicky about letting go of that restriction or a set of rules, especially when the world around you is on some form of diet. It’s probably been the only tool you have known to lose weight!
Many of our clients feel stuck between two fears:
1) “If I continue dieting, I will ruin my metabolism and gain weight”.
2) “If I stop dieting, I will gain more weight / I won’t stop eating / I won’t know what to eat / I will be out of control”.
However, the reality is, dieting/restriction is often the trigger for overeating. Of course it’s hard to stop eating when you’ve been under eating and restricting food. It’s a normal response to starvation/deprivation. But once your body learns and trusts that food will always be available, that intense desire will reduce. When you banish diets and become an intuitive eater, you will be eating in response to inner signals (hunger/fullness/satisfaction), rather than relying on the external cues (e.g. a plan, time of day, calories or carbs) to tell you what to eat.
Will I lose weight?
The support will aim to help you stop overeating, reduce cravings, manage any medical conditions, and change your relationship with food so being healthy will come much easier. The process is designed to escape the diet trap so that you can find your natural weight for life.
Do you take insurance?
We would love to work more closely with insurance companies, however, have found it increasingly difficult to make this work. We sometimes work with AXA Health and Kat is registered with them. However, they tend to only offer two sessions at a price that doesn’t cover the cost of the individual sessions so it will depend on what your policy allows.
Do you offer scholarship positions on programmes?
Yes! Part of our mission is to provide equitable care for all. In order to enable access to our services for those experiencing financial hardship, we aim to offer up to 6 scholarship programmes per year (depending on available funds). This enables us to offer partial and full scholarships to individuals experiencing financial hardship.
If you have the means, please consider making a donation, all of which goes to provide services to people who can’t afford nutrition therapy.
Any donations made will go directly to pay for scholarships for those who otherwise would not be able to afford nutrition services.
You can find out more here.
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What if I have an Eating Disorder?
Eating Disorder (ED) Recovery can look different to the Intuitive Eating journey. Whilst we can draw on some of the principles, others may not be appropriate in the early stages. For example, we might not be able to rely on hunger and fullness signals, as the body can feel prematurely full due to a slower digestion rate. A more structured approach may be necessary to reconnect you to your body’s appetite cues in the first instance.
We assess patients and referrals on a case-by-case basis and will always practice in the remit that is safest for the patient. While disordered eating recovery through the Intuitive Eating framework can be self-guided, or in collaboration with a Certified Intuitive Eating Counsellor/Dietitian, ED recovery requires a multidisciplinary team to truly give you the best care and support you’ll need for a full and sustained recovery.
Our Dietitians are experienced in providing ED recovery support as part of eating disorder teams (alongside your GP and Psychologist at a minimum). Alternatively, if you suspect you have an Eating Disorder but have not been able to access appropriate support, we can help advocate on your behalf and assist you in forming a treatment team in a setting most suitable to you.
What if I have IBS?
Have you been diagnosed with IBS or has your doctor recommended you follow a low FODMAPs diet? Or maybe you’re experiencing gut-related symptoms like pain, discomfort, bloating, or have diarrhoea/constipation and think there may be a link to food?
Sarah is our in-house Specialist Dietitian in Eating Disorders and IBS. IBS and gut-related symptoms can be triggered by a variety of different things, so Sarah can work with you to explore what may be causing your symptoms and whether a change in the way you are eating or your lifestyle can help alleviate your symptoms.
She is able to support you to achieve or maintain a positive relationship with food, and intuitive eating, alongside the management of IBS. Get in touch for more info.
I can’t really afford it right now
Many of our clients claim that they have SAVED money through working with us. They no longer make last-minute £99 purchases on the latest meal and fitness plans or invest in diet products and diet books. You can also pay to work with me in instalments. Just drop us an email (hello@nudenutritionrd.com) and we can come to an arrangement. It may seem like a significant investment in yourself, and you may feel uncomfortable at the thought of it. However, what you learn will last a lifetime. Some people wouldn’t think twice about spending a few hundred on a weeks holiday, but hesitate to put themselves and their health first!
I am a bit worried about not meeting you in person
Remote coaching is quite a new concept. We understand you might be a bit sceptical. In reality, we do not need to physically examine or assess you (or at least there is nothing we can’t do over a video call), and the guidance we provide would be no different to that received in a clinic room. It means you can receive support from the comfort of your own home or office, without losing time travelling to and from a clinic. You can also book a FREE 20-minute telephone consultation with us to see if you like us first too!
I don’t have time right now, but I will in a few weeks/months
The mentality of ‘starting on Monday’, or ‘next month’ or ‘6 weeks before holiday’, is the diet mentality. There is never the perfect time, and never a clear run in the diary! That’s why we are there to guide and coach you week to week and help you navigate through difficult situations! Whether this be weddings, travelling, work, holidays, social events… the list is endless.
Can I get a refund if I don’t like it?
Yes, it is possible to have your package refunded if you decide you do not want to continue after three sessions.
If after booking a package, you wish to cancel, our policy is as follows:
– After completing your first three sessions, you are under no obligation to continue with your programme, and you will be refunded at a prorated rate, for any payments above and beyond these first three consultations. Cancellations made after the third session are non-refundable.
– If there are any mitigating circumstances and/or you feel like we are not a fit to work together, please email hello@nudenutritionrd.com and we will work together to support you with an appropriate solution.
– Services cancelled with less than 48 hours notice shall be chargeable at 100% of the agreed fees.
Please refer to Nude Nutrition Terms and Condition for more info on our cancellation policy.
I am not available in the day time to speak, do you work evenings and weekends?
Yes, we work weekday evenings and Saturday mornings (please enquire for specific days). We also start consultations at 8am so you may be able to squeeze in your session before the day begins. We can often be flexible with appointments so we can fit in your consultation at a time that works best for you. Just ask!
What to expect from IBS support with Sarah
Prior to starting sessions, we will have a brief 15-minute discovery call during which we can chat about why you are seeking help, what sessions might look like, and determine if we are a good fit for each other. If we are happy to proceed, I will send you a scheduling link to book our first session. Almost the entirety of this session will be an assessment. As you know all too well, IBS is a complex syndrome and giving you the nuanced support you need will require an in-depth understanding of your past medical history, symptoms, lifestyle, and relationship to food/body.
After the assessment, I typically see clients for another 4-7 sessions, depending on the severity of the symptoms. After working with hundreds of patients over the years, there is no doubt this type of committed approach is best. Working your way towards intuitive eating and management of IBS means changing your entire way of thinking when it comes to eating, exercise, and your body. This mindset shift simply takes time- there’s no way around that. I’ll meet you where you are without judgement and listen to your health concerns. I will provide you with support, individualised guidance, and any practical resources you may need to set you up as well. Between our 1:1 sessions, you will also have unlimited access to me during business hours via email for quick questions and encouragement.
During our sessions, you will:
- Understand IBS, its multifaceted nature and what expectations can be
- Learn to connect with your body understanding its vulnerabilities, triggers, and strengths
- Find the interventions that, held together, will best help you manage your symptoms
- Shift away from a fixed mindset towards a growth mindset around trying interventions for symptom management
- Learn to trust you and your body are on the same team- and know how to support it
- Work towards body neutrality and gratitude and develop resilience when symptoms trigger poor body image
- Learn strategies to manage symptoms around parties, holidays, and special occasions
- Learn to choose foods that will make you feel good and nourish your body and soul
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