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Nutrition Coaching

Nutrition is more than simply the food on your plate, but rather a relationship between you, your food, and your overall well-being. The perspective behind a nutrition coach is to teach and empower individuals to live a conscious lifestyle, maintain body awareness, and develop holistic relationships with their food.

Our relationships with food vary and part of that encompasses our culture, spirituality, emotions, and lifestyle. The goal of nutrition coaching is to encourage individualized support in creating a relationship with one’s body and the knowledge behind the food we eat, and hence, an enriching connection to our nourishment. This process is designed to eliminate guilt and inspire mindfulness, growth, and appreciation of our amazing bodies and the food that nurtures it.

Nutrition Visits/Programs

All nutrition visits are done virtually with Rayna Katz, certified nutrition coach. Pricing for individual visits and programs can be found on our fee schedule page.

15-minute Consultation Call

During this call, we will gain a quick understanding of your goals and desires for nutrition coaching. This will guide us into which coaching option best meets your needs.

60 Minute Virtual One-on-One

This is for individuals who may need extra support, want to dive deeper into a specific topic, or want to implement changes in their eating, shopping, or cooking habits. We will spend an hour discussing nutrition or lifestyle topics that the client desires assistance with in meeting their goals. These can be scheduled at the client’s convenience.

6- and 12-Month Individualized Wellness Programs

  • Monthly 30-minute virtual appointments (generally the first week of the month) to discuss the designated monthly topic. Initial visit will be 60 min to discuss expectations of the program and to help plan out strategies for the remainder of the program.
  • During each appointment, we will create goals and develop strategies correlated to the monthly topic. This can include but is not limited to:
    • Finding and sending recipes
    • Assistance in creating grocery lists
    • Analysis of different apps to use
    • Journal prompts
    • Engaging in supplied worksheets or activities
  • Weekly check-ins where we will discuss goals, offer support, and answer any questions the client may have.
  • Text and email support as needed throughout the month

6-month Wellness Program Breakdown

Month 1: Mindful eating and hunger- We will explore the concept of hunger cues, mindful and intuitive eating. This is designed to inspire nutrition and body awareness.

Month 2: Eating choices- This month the discussion will be surrounded by exploring foods that best support your body. The purpose is to create awareness of your body’s response to certain foods, and how they make you feel physically, mentally, and emotionally. In addition, we will discuss the emotions and challenges that arise when eating outside the comfort of your home.  

Month 3: Cooking- This month we will discuss your strengths and weaknesses in the kitchen, develop and enhance your confidence in the kitchen, and your overall relationship with your food.

Month 4: Hydration- This month we will discuss hydration in all forms including coffee, water, tea, electrolytes, and others. Hydration is one of the ways we are able to deliver nutrients throughout the body. The goal is to ensure that you are optimizing your nourishment in all forms and we will do this by customizing your fluid intake based on your lifestyle and tastes.

Month 5: Triple R (Rest, Relaxation, and Recovery)- Rest and sleep are important for our digestive system and overall health. Relaxation and other means encourage recovery mentally, physically, and emotionally, which will also support our overall health. This month we will discuss all ways in which we can encourage these concepts.

Month 6: Emotions- We will explore your emotional connection with food and your relationship with your body. In addition, we will also reflect on the emotions you experienced throughout the program and discuss new patterns and shifts that you can incorporate into your lifestyle. 

12-month Wellness Program Breakdown

Month 1: Mindful eating- This month we will explore the concept of mindful and intuitive eating, and create ways to inspire nutritional and body awareness.

Month 2: Hunger- Sometimes our busy lifestyles and society create a structure around eating schedules, but are we really hunger? This month we will work on reconnecting our consciousness and hunger cues.

Month 3: Eating choices- This month the discussion will be surrounded by exploring foods that best support your body. The purpose is to create awareness of your body’s response to certain foods, and how they make you feel physically, mentally, and emotionally. In addition, we will discuss the emotions and challenges that arise when eating outside the comfort of your home. 

Month 4: Cooking- This month we will discuss your strengths and weaknesses in the kitchen, develop and enhance your confidence in the kitchen, and your overall relationship with your food.

Month 5: Hydration- This month we will discuss hydration in all forms including coffee, water, tea, electrolytes, and others. Hydration is one of the ways we are able to deliver nutrients throughout the body. The goal is to ensure that you are optimizing your nourishment in all forms and we will do this by customizing your fluid intake based on your lifestyle and tastes.

Month 6: Triple R (Rest, Relaxation, and Recovery)- Rest and sleep are important for our digestive system and overall health. Relaxation and other means encourage recovery mentally, physically, and emotionally, which will also support our overall health. This month we will discuss all ways in which we can encourage these concepts.

Month 7: Movement- You are probably thinking this will include exercise, and yes that is true, we will talk about movement for your body. Sweating, urination, and bowel movements are additional ways our body releases toxins and metabolic waste. To inspire overall well-being, we will spend time discussing ways these systems can function sufficiently.

Month 8: Macronutrients- Although we will not be counting calories, this program is designed to develop an understanding of the basics of food, nutrition, and how your body responds to different nutrients. This month we will explore and discuss macronutrient sources in your daily intake.

Month 9: Micronutrients- Although macros are bigger, biologically, micronutrients are just as important. We will discuss these in more detail and different sources of each.

Month 10: Emotions- We will explore your emotional connection with food and your relationship with your body. In addition, we will also reflect on the emotions you experienced throughout the program and discuss new patterns and shifts that you can incorporate into your lifestyle. 

Month 11: Challenges- We will hone in on any month that was especially challenging for you and practice the skills incorporated. This is an opportunity to surpass your comfort zone and create any additional support you may need.

Month 12: Reinforcement- Our last month will be about reflection and reinforcement. We will review the challenges and triumphs throughout the past 11 months. We will discuss new patterns you have created and celebrate your accomplishment.