Reconnect to Your Body's Wisdom

Nourished + Strong Foundations is a small group coaching program designed to help you improve health + mindset (without another diet).

The next group kicks off August 16th at noon or 4pm EST.
Registration deadline: August 14th at 11:59pm.

Our method goes beyond intuitive eating...

Most people come to us in a similar situation– done with dieting, but unsure what to “do” next. Nourished + Strong Foundations is a 6-week group coaching program designed to bridge the gap between doing and a deeper state of being.

Diets and diet culture keep us externally focused– we feel disembodied, disconnected, and unable to trust ourselves. Even the “anti-diet” space can feel black-or-white, like there is a “right” or “wrong” way to eat, move and manage your health.

You may have stopped dieting and tried intuitive eating, but felt unsure how to move forward and truly reconnect with your body. Diets feel safe because they have very clear rules, while intuitive eating can feel a little… vague. How do you actually “make peace with food” and improve health without it feeling like another restrictive diet?

Since 2018, the Nourished + Strong method has helped hundreds of clients feel more empowered, embodied and confident. For the first time ever, we are bringing that same approach to 6 weeks of group coaching. Each week includes education, support and clarity as we dive deeper into the art and science of anti-diet nutrition, joyful movement and mind-body connection.

You will be unlearning past food rules, negative self-talk, and body distrust. Physical health doesn’t have to come at the expense of mental health. If you feel aimless without the external structure of a diet, we’re here to help you (re)build your strength from within– cultivating mindfulness, trust and understanding that transcends the next wave of diet or health trends.

Our Nourished + Strong Foundations is a virtual group coaching program to help jumpstart your escape from diet culture!

During our 6 weeks together, you'll...

Do you feel like you have to choose between pursuing health goals or improving your relationship with food?

Have you ever felt like "intuitive eating sounds great for others but not for me"?

Does it feel like diet culture has broken your confidence and self trust?

Do you want to learn more about nutrition and health through a non-diet lens?

Do you have a history of disordered eating or trauma and want to grow in a safe space?
Do you want to feel more confident in working towards a healthier you without sacrificing your mental health?
Then Nourished + Strong Foundations Group Coaching is for you.

The 6-week Nourished + Strong Foundations program includes:

6 one-hour, live group coaching sessions where you'll dig into your relationship with food & body, receive education on non-diet nutrition & holistic health & ask questions.

Program workbook with lesson review, journal prompts & activities to help you continue to process & integrate the concepts you'll be learning during each session.

Recordings available 24 hrs after each session in case you miss a session or want to revisit key information. You'll have access to the recordings for 1 year!

Secure members-only group messaging through Practice Better so you can connect with our Dietitians & your fellow group members.

Lifetime access to our private clients-only Facebook group for a built in support network of likeminded individuals who "get it" and are actively doing the work.

Priority scheduling & a discount on Level 2 Coaching if you would like to continue working with Nourished + Strong (one-on-one or group).

Nourished + Strong
Foundations Curriculum

Each session is a blend of verbal, written and visual materials to optimize your learning experience. You’ll also have a workbook with journal prompts or worksheets that align with each week.

Week 1

Zoom Out before Zooming In

If we’re about to embark on a 6 week road trip, consider week 1 the pre-trip planning period. To make lasting change, we must first explore where you are starting from and where you want to go.

This week is all about diving deep into your past and current relationship to food, your body, nutrition, health and fitness. We’ll explore the messaging you were exposed to around these topics in childhood so you can understand the reasons behind your current relationships with them. We’ll seek to discover if any of your “issues” stem from generational trauma – history repeating itself.

We’ll also begin to discuss how to balance your internal needs with external demands and an overview of ALL of the factors that impact your physical and mental wellbeing.

Week 2

Understanding & Managing Your Body’s Stress Response

If you ever find yourself thinking “What is WRONG with me, why can’t I just get off the couch and do the things I need to do?” or “Why can’t I just calm my brain down?” – this week is going to open new doors for you!

Week 2 is all about understanding your nervous system and how your body responds to stress. Our body is always communicating with us, but due to the disconnect caused by dieting, body shame, and other trauma, we often don’t get the message. We’re going to learn how to tune in!

We’ll talk about stress and how widely it impacts your nutrition habits, hormones, digestion, sleep, immune system, performance, and MORE. We’ll also learn about nervous system regulation, effective stress management tools, and “habit hacking” to reduce the stress-burden on the body for optimal physical and mental health.

Week 3

Anti-Diet Nutrition Basics

It’s time to take the science of nutrition and physiology back from diet culture (because diet culture can go f**k itself). Week 3 is about the basics of how your body and nutrition work together.

While you’ll hear “buzz words” like metabolism, hormones and calories – we will be teaching facts without fear and science without shame – you won’t find any sensational headlines or diet “ickiness” here.

Before we talk about “eating better”, we have to talk about eating enough. This week is about reconnecting with your body’s needs and beginning to speak the same language again. This strong foundation of basics is essential before we dive into more nuanced topics.

Week 4

Anti-Diet Deep Dive

Week 4 is all about the nuance of nutrition as we discuss balance, variety, and planning. You’ll learn about macronutrients, micronutrients, and the importance of actually enjoying your foods!

Instead of thinking about food as a forbidden thing that we can’t have too much of (or certain types of), we’ll begin to think about it as an amazing buffet of options, each with their own function in our body. We’ll learn what each type of food does for us and how they work together.

We’ll also talk about utilizing meal planning and prepping as a way to make your life easier – without it feeling like a restrictive diet.

Week 5

Intuitive Movement

In week 5, we will explore all things movement, first diving into the many benefits of movement that have nothing to do with weight. We’ll also learn what it looks like to exercise intuitively and how you can reconnect to the joy of movement. 

You’ll learn about the intersections of stress, nutrition, and exercise, building on your knowledge from week 2 to learn about syncing your workouts with your nervous system states as a way to manage stress. 

Finally, we’ll discuss setting exercise goals without them being too rigid, plus the art of approaching it all with “75% intensity” for a more sustainable approach to movement.

Week 6

Arriving at your Destination

Weeks 1-5 are all about unlearning and relearning, while week 6 is our chance to pause and integrate. We’ll weave it all together, troubleshoot any concepts that need clarity, and set long term goals. 

We’ll reflect on what’s going well, what we might still be worried about, and how we can move into the holidays with the coping skills to navigate seasonal stress and diet culture influences.

Meet Your Coach

Meg Carber is a wife, mother of two, Dietitian of 10 years, fierce anti-diet advocate and eternal learner. She founded Nourished + Strong in 2018 with a simple mission– to help clients discovery clarity in the often confusing nutrition space. Her coaching style is equal parts science, compassion, curiosity, f-bombs and anecdotes from her own healing journey to make sure you feel seen and understood.

A message from Meg:

“I am so passionate about helping people reconnect with, understand and trust their bodies because I have had to do the same.

As someone whose ADHD and sensory processing issues were overlooked in childhood, I spent 20+ years feeling like the world didn’t make sense. Except, like many, I internalized this as “I don’t make sense”.

I thought if I just learned enough about physical and mental health, I could “solve the problems” that were my brain and body. Young Meg couldn’t comprehend that she was already enough and not a problem to be solved (much in the way that diet culture keeps you from seeing your inherent worth).

I spent years acquiring knowledge, only to feel more disconnected, unhealthier and unhappier (just like a lot of my clients after years of dieting). All of these “solutions” I found kept me IN my head and externally focused.

This is because I was approaching it all from the “top-down” – imposing external rules and trying to reframe my thoughts to conform to the systems around me that were/are broken. While a top-down approach provides value because we all need to “know better to do better”, it also kept me OUT of my body, seeking answers from everywhere but within.

This is also the case for many clients I have worked with over the years– when the body is viewed as “bad” or “wrong”, we find safety in the external rules of a diet that promise to “fix what is broken.”

If you ask me about my journey as a Dietitian, I often say that an anti-diet and intuitive approach found me. It wasn’t mainstream or touched upon too deeply in my education or internship – but when I found it, it aligned in ways I couldn’t ignore and served as a catalyst in my healing journey.

Instead of continuing to approach my health from only the “top-down”, I also began to explore from the “bottom up” – softening “What the f*%k is wrong with you?” to “What happened to you?”. I found true healing and peace by meeting myself in the middle, hence the Venn Diagram logo of Nourished + Strong. With knowledge and embodiment work, I finally had an approach that healed all of me, not just parts of me.

This is exactly why the Nourished + Strong method is a way of finding harmony and health where the external world and your internal landscape collide– we can heal from trauma around food and body image with both “top down” and “bottom up” work.

We provide you with “top-down” education on the science of how your brain and body, nutrition and exercise work together to impact health– by doing this you can more deeply understand the nuance of health and that you are not “broken”.

But if we don’t get to the root of what caused our relationship with food or body to become disordered, we risk repeating the same patterns. That’s why we also work from the “bottom up” to explore the origins of your relationship with food and your body. This helps us reestablish trust, deepen embodiment, and learn to resource your body instead of running from it.”

Sign Up Today

Doors for enrollment close 8/14/22 11:59pm or when all spots are filled.

How much longer will you live apart from your body?

We’re all born with a deep connection to our bodies – without it, we wouldn’t survive early childhood where we have yet to develop the language to communicate our needs. But as we age, exposure to diet culture and other systems of oppression start to erode away this connection. Eventually, we’re so out of touch with our bodies that we can’t tell when we’re hungry or full, what we need or prefer to eat, or when we need to rest. Most choices are made at the cognitive (or external) level – it’s time to eat, I had a serving size, I like that but it’s not good for me…

Without repairing this connection, we can spend years (and thousands of dollars) repeating the same old patterns: 
  • Feeling like you can’t be trusted around food
  • Feeling like you need a diet to tell you what to eat
  • Worrying about every bite you eat (or don’t)
  • Obsessing over your weight and trying to shrink yourself
  • Losing control and binging after a period of restriction
  • Avoiding experiences because of your body size or fear foods
  • Putting things off until your body looks the “right way”
  • Spinning your wheels trying to improve health, only to see bio health markers worsen

The good news is – how it’s been is not how it always has to be. You CAN break the cycle and learn to work with your body instead of against it. With focused work in key areas, community support and expert guidance from our team of non-diet Registered Dietitians, you can feel more empowered and embodied in 6 weeks.

Registration Deadline: August 14th, 2022. Space is limited, so grab your spot today!

FAQs

Individual nutrition counseling is for you if...

  • You are newly diagnosed or currently engaging in eating disorder behaviors
  • You are looking for individualized treatment for a medical condition
  • You prefer to receive support in a one-on-one dynamic
  • You hope to utilize insurance benefits for counseling costs
  • You are ready for a longer commitment (at least 6 months)

The idea of opening up to a group of strangers can be intimidating, but with the right group, you can look forward to an experience that you can’t match by yourself! Healing happens in safe community and at your own pace – you will not be asked to share more than you are comfortable with and can always opt to leave your Zoom camera off.

 

We carefully screen all applicants to make sure that everyone is truly ready to ditch dieting, so you’ll be with a small group of people who are in the same place as you. Having a support network is essential because diet culture and body trauma can be very isolating. It’s common to feel like you’re the only one with these thoughts and feelings. You may even feel ashamed that you’re thinking of “giving up” (*psst* it’s NOT giving up).

 

Once you start talking to a group of like minded people, you’ll find that it is very common to struggle with these thoughts, and knowing that you’re not alone is POWERFUL! By sharing your experiences with the group – and listening to everybody else do the same – you’ll be part of a focused community effort led by an expert dietitian, all with the goal of making peace with your body and breaking free of diet culture!

 

Our Dietitians will prioritize making sure that each group member feels seen and heard and gets enough attention and assistance for their specific needs. Prior to each week’s session, you’ll be able to submit questions about the material. You’ll also have access to our team of Registered Dietitians between sessions via messaging - you can ask questions to us directly, or post them in the group for everyone to see. After each session, we’ll debrief about your key takeaways and any unanswered questions.

 

Our goal is to provide you with the knowledge and guidance you need, along with a tight-knit support system of peers, so we can walk this journey together.

While we accept certain insurances for individual nutrition counseling, our group coaching and curriculum is not billable to insurance. You can pay for the group using your HSA/FSA accounts, or any major credit/debit card.

Foundations is a virtual group coaching experience within our HIPAA secure client portal, Practice Better.

 

There are a total of six one-hour live and interactive sessions that begin on Tuesday 8/16 with the option for a noon or 4pm EST cohort. If you are unable to attend, a recording will be available within 24 hrs. The sixth and final session is 9/20.

 

Within Practice Better, you will be able to connect with other group members. To provide a layer of privacy, only your first name and last initial will be displayed to the group.

We cap enrollment at 10 people per group to keep the atmosphere intimate and ensure that everyone has time to ask questions.

Yes, we would love to have you! If you've been looking for group support alongside your individual nutrition counseling, this is your opportunity. Some of the curriculum may be review, but it is the type of material that you can gain something new from each time you go through it.

This program is not meant to intentionally result in weight loss. Weight is just one data point that does not give an accurate picture of a person’s whole health. Instead, we focus on holistic health, looking at ways to promote your overall health through behaviors like balancing blood sugar, managing stress, adding in nutrients, improving sleep quality, incorporating joyful movement, and others.

This is a one-time investment of $420 or just $70/week. This includes:

  • 6 one-hour sessions with access to recordings for 1 year ($870 value)
  • Our exclusive workbook, yours to keep forever ($50 value)
  • Messaging support from N+S RDs during the 6-week program ($180 value)
  • Total value: $1,100. Your price: $420!

It's important to us that each program participant is fully aligned. If you have additional questions not listed here, please request a discovery call so we can chat more. 

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