For the person with depression and anxiety that is ready to STOP feeling stuck with their mental and physical health and START living the healthy lifestyle they dream of!
The Nurture Method
What my 1:1 online nutrition coaching clients have to say about The Nurture Method:
“I wish I had access to something like this when I was younger. I’ve never seen another program like this!”
“I feel happy and healthy!! I know the baseline of care I need to conquer life.”
“When I prioritize my health habits, it seems like everything else in my life falls into place.”
Your experience with depression and anxiety doesn’t need to define you. You can grow. You can change. You can evolve!
Learn it once, have the tools forever.
Do you feel discouraged and burnt out after putting in so much thought and effort into a diet, only to revert back to old habits after a few weeks or months?
Do you dread restrictive food rules, but believe that is the only way for you to ever feel happy, confident, and healthy in your body again?
Are you sick of the on-again off-again nutrition plan, one that works when you’re mentally well but doesn’t work when you’re struggling?
Do you fear that your poor eating habits are not only impacting your health but also the health of your family?
The Nurture Method is a step-by-step 12 week online nutrition program designed specifically for people with depression and anxiety. Here’s what it covers:
NUtrition Audit
A chance to take a look at your nutrition habits as they are right now and evaluate what is working well for you and what areas you would like to improve. With this info, we’ll set simple yet impactful goals so you can start seeing progress as soon as possible while also building trust in your ability to take care of yourself.
Rediscover
A chance for you and your body to rediscover the main pillars of healthy living: good sleep, regular balanced meals, regular movement activities, and mindset/stress management. This is perfect for you if your depression and anxiety has disrupted any or all of these health habits. We want to build up your mental and physical resilience with the basics before taking on more advanced nutrition and wellness goals.
Transform
You’ll create an external environment (home, routines, etc.) AND an internal environment (mindset, self-talk, etc.) that makes healthy living easy. We want healthy habits to be a comfortable default for you, not something that is overwhelming or adding stress. This ensures you have appropriate tools, so a hard mental health day doesn’t derail your nutrition and wellness progress. It also helps you rewire health and nutrition beliefs that no longer serve you. We’ll discuss your food values, intuitive eating tools, kitchen organization, and more.
Upgrade
You’ll learn the science behind nutrition and mental health. We’ll discuss the what, how, and WHY so that you have nutrition education and wisdom that will last forever. For instance, understanding why what you eat and drink impacts how you feel, and learning about the connection between mental health and gut health. You’ll be able to confidently upgrade your nutrition choices and learn how to simplify things back to the basics if life gets tough again.
REconnect
You’ll get support to maintain your health habits while reconnecting with the things you love. Making sure that you feel confident and clear on where and when you need boundaries so that your health habits never take a backseat again.
When you’re in The Nurture Method here’s what happens…
you understand how your digestive discomforts relate to emotions and stress
you have tools to regulate your appetite, and nourish on low appetite days
you rebuild or maintain physical strength through nutrition and physical activity
you regulate your metabolism and understand how it actually works
you make peace with your body and relationship with food in a world dominated by diet culture
you ensure adequate nutrition intake through depressive episodes and seasons of remission
you learn how to navigate nutrition information and advice with anxiety
you implement healthy habits in simple, approachable, and sustainable ways
you establish self-trust around your nutrition decisions with tools like hunger cues and gentle nutrition
… and so much more!!!
Other nutrition programs…
Like to define your health status by your weight and the way you look
Like to look at food purely as a vehicle for nutrients
Like to add stress with rigid rules and shame with unrealistic goals
Like to make nutrition habits black and white, and don’t leave wiggle room for the ebb and flow of life
Like to sacrifice long term health risks for quick fix results
Like to utilize personal experience as grounds for teaching and supporting people with their health
In The Nurture Method…
We know that weight is just one piece of your entire health status, and we can accomplish many health goals without the added stress of weigh-ins or calorie counting
We see food as more than nutrients, it’s also opportunity for social connections and cultural expression
We build self-trust by using tools like hunger cues and gentle nutrition, as well as creating and executing realistic, personalized goals
We create a nutrition strategy that supports both good days and bad; so you’re always confident and prepared with options to nourish your body no matter what is going on in life
We understand that mental illness, stress, and cyclical weight gain/loss is a threat to our long term health outcomes, so we focus on rebuilding your relationship with food so that there’s a new foundation to build your wellness on. We know that making your body feel safe and strong is the primary goal in this season.
I use my credentials and education in nutrition and public health as grounds for teaching and supporting people with their health habits. I also use my personal experience to provide you empathy during your health journey, as someone who gets the unique challenges and experiences you may face as someone with depression and anxiety. I know I’m not a mental health expert just because I’ve experienced mental illness, and I will happily refer you to the right experts if you need help and support in that area.
Different strategy. Different results.
Meet your coach, Jess!
Like you, I found myself struggling with depression and anxiety and desperately wanting to feel better in my body. The fatigue and exhaustion, the weight changes, the random skin and hair issues, and the fear of long term health consequences all kept me paralyzed from taking action with my daily health habits. I knew eating healthier would help, but every time I tried to research a plan I became overwhelmed and ashamed about how far my habits had strayed from the healthy lifestyle I dreamed of.
Growing up in a culture surrounded by weight stigma and dieting, it was hard to quiet the noise and focus on the things that would actually move the needle and help me feel better as soon as possible. Knowing all the “right” things wasn’t enough, I needed to have the energy, strength, and confidence to implement healthier habits that would last through all seasons of life.
So, I created The Nurture Method. It’s a non-diet approach to nutrition for people with depression and anxiety. This strategy will support you on both good days and bad, so you don’t have to wait for your aha! moments in therapy to start taking care of your body again. You can start right now, just as you are.
I help my clients rebuild their relationship with food so that they can stop stressing about their food and body, and instead build the self-trust, self-confidence, and self-love that will help them move out of this season into one filled with more hope, more health, and more happiness!
One-to-one online nutrition coaching with The Nurture Method IS NOT for you if…
you're looking for a done-for-you rigid meal plan or a weight loss focused program
you have not shared your anxiety and depression concerns with your healthcare team and/or are looking for a diagnosis, treatment, or prescription to directly treat anxiety and depression symptoms via food or supplements
you're confident with your nutrition choices and don't need accountability or support to implement lasting change
One-to-one online nutrition coaching with The Nurture Method IS for you if…
you're overwhelmed and confused by endless nutrition advice
you 're tired of feeling exhausted, fatigued, and low energy
you want to learn how to love and accept your body after physical changes due to depression and anxiety
you want to minimize the risk of nutrient deficiencies associated with depression and anxiety, without missing out on eating your favorite foods
you want personalized support and accountability to navigate changing your lifestyle into a healthier one
Frequently asked questions:
What’s the next step if I’m interested in 1:1 online nutrition coaching?
You will fill out an inquiry form to work with me here. Once I review your form and have an idea of what your goals for your nutrition are, I’ll email you with an invitation to schedule a discovery call. Discovery calls are done via video call and are usually 15-30 minutes long. We’ll discuss your goals and challenges with nutrition, the time commitment and investment of the program, and more. If we both feel it’s a beautiful fit, then you can enroll and we’ll get you start as soon as possible!
Why do I have to fill out an inquiry form?
Filling out an inquiry form is the best way to respect my time and your time. I don’t want to fill my calendar with discovery calls if people aren’t ready to take action with their health, and you don’t want to sign up for a high-support program if it isn’t a good fit for your wellness goals.
When can I start?
Once you fill out your inquiry form and complete a discovery call, then you can get started. Usually this only takes a week or two depending on how quick you book your discovery call.
How do I know this will work for me?
I know it can be scary to invest in yourself and go after any goals in life, especially health related ones. It makes sense that after so much frustration and disappointment with past diets that you’d be hesitant about a new plan. While I can’t promise any outcomes because this plan relies heavily on your participation, I can assure you that this plan will not require you to eliminate any of your favorite foods, stress about food logging or calorie counting, or shame you about your progress. The core of The Nurture Method is about helping you build self-trust, self-confidence, and physical and mental strength. If that sounds good to you, then what are you waiting for!? Inquire here!
Will I lose weight? Is this a diet?
This is not a diet or a weight loss program. You will not be encouraged to restrict any foods unless you have been given medical guidance to do so (i.e. food allergy). Most clients will often see weight stabilization because of regular balanced meals, improved sleep quality, better stress management, and increased activity levels - all things which support a healthy and predictable metabolism. It is possible that you may lose weight or gain weight in this program, but we’ll work together to understand why this is happening. Additionally, we’ll work through your mindset and self-talk around weight and body image. This a great foundation to rebuild your relationship with food and make peace with your body, even if you may have weight loss goals for the future.
What happens at the end of the program?
My goal is to equip you with the knowledge, skills, and confidence to navigate your nutrition and health habits on your own by the end of the program. Sometimes clients want a little more support to ensure they have lasting change. Or, sometimes they’ve learned that they like having the accountability and support so that they keep prioritizing their health with ease. There are always continuation options at the end of the program if you choose to stick around for more support. I won’t send you on your way until you feel comfortable!
What is the cost? Is there a payment plan?
The cost of 1:1 nutrition coaching varies greatly depending on the level of support you need (for example, weekly calls or monthly calls, ongoing messaging support or not). Costs range from ~$250/month to ~$850/month for high level support. You may pay in full at the start of the program or enroll in a monthly payment plan option. We discuss this in detail during your discovery call after you fill out an inquiry form.
What is the time commitment?
The Nurture Method 1:1 online nutrition coaching program is 12 weeks long. Most clients can expect a 45 minute weekly video call with me, as well some action items to focus on for the week. Since nutrition and health habits are so integrated into our daily live, you can expect that you will have opportunities all day long to implement what you’ve learned each week. Since this is a non-diet program you don’t have to worry about food logging, counting calories, or following complicated meal plans. We’ll make minor adjustments to your current habits so that change is implemented comfortably and sustainably. We’ll take it one step at a time together so it stays low-stress and helps you build confidence and joy in caring for yourself again.