Learn How to Best Nourish Yourself

What is Holistic Nutrition?

Holistic Nutrition is an approach to eating based on the belief that we should be considering the whole being—mind, body, and spirit—when considering how best to nourish ourselves. It is important that we eat in ways that are not at cross-purposes with the benefits we are receiving through acupuncture, massage, exercise, yoga, tai chi, western medical treatments and psychological/spiritual growth.

What food plan works best can vary greatly depending on an individual’s health circumstances, lifestyle, work schedule, taste preferences, and social interactions. Working in partnership with a consultant, you can develop eating strategies that fit your life and address your concerns. Every meal is an opportunity to take you a step closer to your health goals—are you ready to move ahead?"

Christina Rutheiser, Certified Natural Health Professional
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FAQs

How do the consultations work?

Initial consultations are an hour long. Bring yourself, any supplements you are currently taking, and if you have kept a food diary bring that as well. Your consultant will ask you questions about your daily life, eating habits, water intake, stress level, sleep patterns, digestive system function, and food preferences/ limitations. Health goals and challenges will be discussed, as well as the ways in which food and lifestyle choices can affect these issues. With input from your consultant, you will be guided to developing an action plan with 3-5 food goals, and supplements or other strategies for achieving enhanced wellness will be recommended.

Am I going to leave the office with a picture of the USDA Food Pyramid and a calorie-restricted diet?

Never! Our consultant is a holistic nutrition consultant, not a registered dietician. She does not believe in calorie restriction and takes issue with some elements of the USDA Food Pyramid. At the Integrative Health Center we do not believe in one-size-fits-all treatments of any kind, including food plans. Your plan will be uniquely tailored to meet your health goals. We will not tell anyone they can never have their favorite foods again. We prefer to encourage our clients to make goals of inclusion (for instance, eat 5 servings of vegetables each day) rather than exclusion (no more cookies, ever?!). We believe that when the quality of food improves, in most cases, the issue of quantity will take care of itself. Ever try to overeat on apples? Can’t be done.

Are you going to try to make me into a vegetarian or a vegan?

Alternatively, what if I am a vegan, can you still work with me? We never try to make anyone into anything. We believe that protein needs will vary greatly, as will other lifestyle factors that may influence the choices we make. Some clients digest meat well, crave it, and thrive on a certain amount of animal-based proteins. Others choose not to eat any animal products at all. We are happy to work within any framework you choose to find a plan which will help you reach your health goals and avoid nutritional deficiencies.

What if I really just don’t like vegetables?

Well, this is a toughie. Vegetables are nutritional powerhouses and are rather crucial to a healthy diet. In addition to all the phytonutrients—antioxidants, cancer-fighters, vitamins and minerals— vegetables provide us with fiber that so many people are lacking. If you’re not a big fan of vegetables, it is likely you have not eaten many in a long time. Perhaps they are better than you remember! Maybe there are preparation methods you have not considered (easier and tastier than you think!). Possibly, there are vegetables out there that you have not tried yet that you could love. Please just come in with an open mind. Over time, it is possible to re-train your palate to like healthy foods, vegetables included. While you are working on that goal, there are drinks and other supplements that can help fill nutritional deficiencies created by vegetable avoidance.

What if I don’t cook?

Most health experts will agree that home-prepared meals are generally healthier—that is, contain less fat, salt, sugar, and calories—than prepared foods or restaurant meals. We can’t disagree with this, even though we lead busy lives too. Sometimes, eating on the go is a necessity. We will work with you to make the best choices when you do have to eat prepared or restaurant-cooked meals, and also to consider ways in which home preparation of meals might become a possibility. Not every meal has to be a 6-course gourmet affair. Grocery stores now offer many shortcuts to healthy eating which can be used effectively to help the home cook get a meal on the table without spending hours in the kitchen. There are also many prepare-ahead-and-store tips we can share. Making healthy eating a priority does not have to mean you spend half your life in the kitchen.

What if I have no willpower?

We believe that every single meal is an opportunity to do something great for your health. Being human, we do not always take full advantage of all of the opportunities available to us—and that is okay! There are no food police here. No special bonus points for perfect eaters. We would like to encourage you to do your best, accept imperfection without self-flagellation, and move forward toward your goals. Changing habits, especially eating habits, is difficult if you’ve made a lifetime of less-than-optimal choices. Sugar addiction, in particular, is not an easy one to break. However, changes can be made, one step at a time, and we are here to support these efforts in every way we can.

While we believe that the best food plans are customized to fit your lifestyle, there are some general guidelines which can be a helpful starting point. Here are some common dietary pitfalls and some tips for building a healthy eating plan.

Here are some further resources you might find helpful:

	NUTRITION RESOURCES
	NUTRITION PITFALLS
	NUTRITION TIPS
	FOOD DIARY
	NUTRITION INTAKE FORMS