One-On-One Nutrition Coaching
Working together, we can accomplish just about anything. First, we'll start with a comprehensive health history and chat about your goals, whether that's losing weight, improving gut health/digestion, overcoming stress eating, boosting your mood, clearing up your skin, or simply feeling more calm and in control about what you put in your body.
Next, we'll set up times to chat (in person or via phone) every other week so I can help make your goals a reality. That might include showing you how to shop for/cook awesome meals, creating personalized meal plans, teaching you strategies to eat more mindfully, talking through any and all issues that you feel may be affecting your relationship with food, or all of the above.
HERE'S WHAT YOU GET [THIS CAN BE PERSONALIZED!]
- Two 60-minute in-person or phone coaching sessions per month for 1, 3, or 6 months (or ongoing)
- Email and text support between sessions
- 1 cooking demo per month (optional; this would take the place of one of our coaching sessions)
- 1 grocery store tour in which I'll provide you with healthy shopping strategies, tips on how to read labels
- Recipes ideas and meal planning assistance
- Access to my huge library of nutrition books and cookbooks
A La Carte Services
Not sure you want to commit to working with me long-term? That's cool! Here are some a la carte services that I offer:
GROCERY STORE TOURS
Grocery stores can feel like war zones—cookie landmines galore! Even the stuff marketed as health food is often just junk in camouflage. I’ll provide you with insider tips to make sense of confusing food labels and claims, spew out fun (but super useful) facts along the way, and help you load up on the right mix of foods to make healthy meals that won't break the bank. ($50/1 hour; group rates available)
Out with the junk, in with the good stuff! This service involves me coming to your home and helping you locate the diet bombs lurking in your pantry and/or fridge. We’ll go over everything, making a list of what’s good and what should go (and why). By the end we’ll create a shopping list of healthy replacements. This can be followed by a trip to the grocery store. ($50 - $75, depending on travel time)
Not sure what a healthy plate should look like? Need ideas on clean meals? Want to start “big batch cooking” on the weekends so you’re lunches are set all week? Book a 30 or 45-minute phone consult with me. I’ll provide tips for creating a balanced plate, along with recipe ideas, and help you fill out your own personalized meal plan for the week. ($25 to $35)
I’m a firm believer that if you’re armed with a few basic techniques and recipes, you’re far more likely to meet your health and weight loss goals. Bonus: Cooking is seriously fun—even if it seems daunting at first. The beauty of me showing you how to cook? I keep it simple. Nothing elaborate, just simple, nutrient-packed recipes—think: a kick-ass roast chicken, pistachio-crusted salmon, green smoothies, zucchini noodles with pesto, frittatas, high-protein paleo baked goods, and more. Cost varies depending on what you want to make.
The 21-Day Sugar Detox
what is the 21-day sugar detox?
Do you experience energy spikes and dips throughout the day – especially that old "I need chocolate NOW or I'm going to punch someone" slump around 3pm? Always eating...sometimes without even realizing it? Or maybe you're just kind of a jerk sometimes, especially when you're hungry, which can be a lot. Even though you're in good company, this isn't a normal way to function, and you certainly don't have to resign yourself to this kind of life. Let's fix this: The 21-Day Sugar Detox is an effective, real-foods-based program (meaning: no weird shakes, juices, supplements, or bars!) that helps banish sugar and carb cravings in just 3 weeks. Through the 21DSD, you'll build sustainable habits and learn delicious new recipes; and upon completion, you’ll find increased energy, better moods, improved sleep quality, and feel totally in control of every food decision you make. Need more details? Email me!
Why should i be your 21-Dsd Coach?
One word: Accountability. Eliminating sugar can feel miserable, soul-crushing, and downright overwhelming if you don't have the right support system. That's why having a coach, like me, to keep you in check (and motivated) when those double-fudge brownies are calling can come in handy. As a 21-Day Sugar Detox Certified Coach, I know the ins and outs of the program, and am uniquely equipped to help you troubleshoot any issues and answer all questions.
Pricing and options
option 1: ONLINE GROUP 21-DAY SUGAR DETOX ($50)
In my monthly online groups, I use a conference call line to privately hold our coaching sessions (which are recorded in case you can't catch them live!). I'm currently enrolling for my group that starts in late October! If there's enough interest to run a group, our first call (a.k.a. the prep call) will be on Wednesday, July 6th, day 1 of the detox will be Monday, July 11th, and our weekly calls will be on Wednesdays at 8pm. Here's what you can expect to get over the course of the detox:
- Three 30- minute coaching sessions, including a pre-detox prep session (2-5 days prior to start date).
- Unlimited email and text support between coaching sessions (I'll reply within 24 hours...but most likely a few minutes!)
- Lifetime access to my 21-DSD private Facebook group where you can share questions, tips, recipes, and more with your fellow participants
- An exclusive 21-DSD meal log
option 2: ONE-ON-ONE 21-DAY SUGAR DETOX ($100)
Includes all of the above with the added bonus of one-on-one coaching calls with me (or in-person meetings) instead of group calls. You will still have access to my 21-DSD Facebook support group. This is a really great option for someone whose schedule is a bit up in the air, as we can schedule our calls around when you're free. One-on-one coaching can begin at any time.
How to sign up
STEP 1: JOIN MY GROUP OR SIGN UP FOR ONE-ON-ONE COACHING!
STEP 2: PURCHASE MATERIALS
To follow along, you must own The 21-Day Sugar Detox book by Diane Sanfilippo. This is a comprehensive guide to the program complete with yes/no food lists, meal plans, FAQs, a what-to-expect day-by-day guide, delicious recipes, and other awesome resources.