Beyond Meal Plans - Fitness Incentive

“True health and wellness require a holistic approach, which is why, as a nutritionist, I focus on more than just food. Diet is only one piece of the puzzle.”

Liz Keller, MS, CNS, ASCM-PT

Beyond Meal Plans:

Achieving Health Goals with a Nutritionist, Even During the Holidays

When most people think of visiting a nutritionist, they often imagine meal plans filled with structured advice on what to eat, when to eat, and how much to eat. While meal planning is one aspect of nutritional guidance, a nutritionist’s role is far more comprehensive. A skilled nutritionist serves as your partner in creating sustainable lifestyle changes—acting as a coach, motivator, and guide to help you navigate your health journey.

During the holidays, I often hear people say they need to pause their health goals to “live their life” and fully engage in holiday traditions. This attitude is troubling because my goal is to help clients participate in the activities and traditions they love year-round, without feeling like they need to choose between their health and enjoying the season. Pursuing a health goal doesn’t have to be sidelined during the holidays; instead, your goals can actually align with the season’s celebration.

The Bigger Picture: Addressing the Whole Person

True health and wellness require a holistic approach, which is why, as a nutritionist, I focus on more than just food. Diet is only one piece of the puzzle. Stress, sleep, activity levels, and even your mindset all play crucial roles in your overall health. During each session, I take the time to understand each client’s unique circumstances and help them develop habits that support a healthier, more balanced life.

For example, I often discuss stress with my clients—how it impacts your choices, your energy, and even your digestion. Chronic stress can derail even the best nutritional intentions, leading to cravings, emotional eating, or disrupted sleep. Together, we identify stressors and develop strategies to manage them effectively, such as mindfulness exercises, relaxation techniques, or simply building time for self-care.

Sleep is another essential pillar of health that we often overlook. Poor sleep can affect hormones, appetite, and energy levels, making it harder to stay on track with any health goals. Through nutritional consultations, I can help you identify small, achievable changes to improve sleep hygiene, such as setting a consistent bedtime or reducing screen time in the evening.

Behavior Change for Lasting Results

The heart of my practice is behavior change. Meal plans might provide temporary results, but lasting health requires reshaping habits and behaviors. That’s why I use techniques grounded in cognitive behavioral therapy (CBT) to help clients examine and change their relationship with food. Together, we uncover the “why” behind your eating habits—whether it’s mindless snacking during a stressful workday or turning to sweets for comfort after an emotional event.

Once we identify these patterns, we create tailored strategies to address them. This could mean setting up a system of non-food rewards for hitting milestones, finding healthier ways to cope with stress, or simply becoming more aware of triggers through journaling or mindfulness practices.

Setting Goals and Building Momentum during the Holidays

Every session includes goal-setting because small, achievable goals build the foundation for sustainable change. These goals aren’t about perfection but progress. Whether it’s drinking one extra glass of water a day, swapping out a sugary snack for a piece of fruit, or scheduling a walk after dinner, each step you take moves you closer to your overall vision of health.

The holiday season can be a challenging time to stay on track with health goals, but it’s also a great opportunity to practice balance and flexibility. During sessions with my clients, we focus on setting realistic, achievable goals that align with the festivities. For example, instead of aiming for perfection, we might set a goal to include a vegetable with every meal or prioritize staying hydrated throughout the day. We also explore strategies to navigate holiday gatherings, like mindful portion sizes, savoring indulgent treats without guilt, and practicing gratitude for the social connections that come with the season. By setting small, manageable goals, you can enjoy the holidays while staying true to your long-term health journey.

Empowering You for Lifelong Health

Ultimately, my goal as a nutritionist is to empower you. You leave each session with tools, strategies, and confidence to navigate the complexities of your life. My role isn’t to dictate a rigid diet but to guide and support you in making choices that align with your goals, values, and circumstances. The changes we work on together are meant to last a lifetime, creating a healthier, more resilient you. So, when you think of working with a nutritionist, think beyond the meal plans—think of the transformation in your habits, mindset, and overall well-being. By celebrating small victories, we create positive reinforcement that builds momentum. It’s about finding what works for you—because a one-size-fits-all approach never truly fits.