welcome!

Unlocked Nutrition

 w/ Kat Benson, RDN LD

Tools for a Healthy relationship w/ food & body

Specializing in Nutrition Counseling & Programs for:

  • Digestive health

  • Prenatal nutrition

We’re diving deep in!

I’m not here to give a meal plan & send you on your way. I’m here to give you the tools and skills for long-term focused healthy practices.

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Escape the Roller Coaster Dieting Cycle

Getting on and off the dieting roller coaster is challenging, but doable! The first step is acknowledging the role it plays in your life. 

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Improve your Relationship with Food

Food is always going to be there. Just as we aim for healthy relationships, we need to build skills that support a healthy relationship with food. 

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Build Empowered, Intentional Eating Habits

Having empowered eating habits is the difference between food controlling you versus having food work for you.

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Get Clarity on Confusing Nutrition Information

Nutrition info is confusing! My  coaching comes from a “nutrition agnostic” approach – meaning not stuck on one way of approaching nutrition & open to evaluating anything & everything that could work for you.

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Bridge the Gap of Science & Application

There’s an important bridge between what works in a controlled, clinical setting, and what happens in real life. Your plan needs to be realistic. Finding that bridge and balance is necessary for health & sustainable actions.  

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Support Physical, Mental, Social, & Emotional Well-being

If your actions are helping your physical health, but harming your mental, social, or emotional wellbeing, it’s truly not healthy. We build actions that support all of them!

You don’t need a meal plan.

You need skills to

  • Build nutrient-dense meals that support your health & energy
  • Make empowered food choices, not letting food control you
  • Plan & prep meals that fit your lifestyle & body needs
  • Learn to recognize hunger and fullness cues and be more aligned with your body

Finding a Balance Can Be Hard, but Eating Healthy Doesn’t Have To Be

Hi, I’m Kat!

Changing your nutrition is personal!

It’s exciting, fun, encouraging, & filled with hope, but it also can be a little confusing at times.

 

 Having someone to walk with you while making changes to something you do on a daily basis (multiple times a day), makes big difference whether those actions are sustainable. In coaching, we work on actions that support healthy practices and build skills to reach your goal, whether you’re goal is to…

 

  • Eat well consistently so you can be at a healthy weight for your body.

  • Build skills for preparing your body for a healthy pregnancy.

  • Learn how to navigate and build a plan for supporting a current pregnancy.

  • Build skills for getting healthy intake and support digestive health.

  • Learn which foods support your gut health and digestive concerns. 

Or anything else, we’ll break it down by the skills needed and the practices and actions needed.

 

Self-Paced Resources Below

I’ve Developed a Realistic Meal Plan & Show How to Create  One for Yourself!

  • 4 Important Steps for Simple Meal Prep

  • How to Put Meals Together for Ease and Energy

  • Healthy Food List Memory Jogger So You Know Your Options

  • A Free 3-Day Meal Plan to Use and Refer to

  • Template for Your 3-Day Meal Plan to Personalize for Your Preferences

  • Balanced Snack Options to Give You a Kick of Energy and Balanced Blood Sugar Levels

 

Get My 3-Day Straight Up Simplified Meal Plan and Cheat Sheet for FREE!

Grab my 48hr Craving crusher mini-course!

Learn how to differentiate between biological and emotional cravings and how to handle them.

Learn how to have a better understanding of foods and eating patterns that promote cravings.

Find out how to build your nutrition plan to promote less cravings and empower your food choices.

My Ultimate Meal Planning Workshop

This is designed to lay the foundation for a healthy, balanced intake. I show you how simple it can be to eat well so you don’t have to spend countless wasted hours trying to figure out what to eat, especially if you’re unsure of how to pair food for staying power and have problems staying consistent, even if you don’t have a lot of time to meal prep.

What's Included:

  • Learn how to pair meals for best energy and health
  • Best practices for making freezer meals
  • Includes a 7 day real food meal plan, recipes, and more!
  • Learn how to pair meals for best energy and health
  • Learn how to create a capsule kitchen for food prep ease

Reviews

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“I spent my entire life yoyo dieting, and this program taught me how to make a lifestyle change. Because of that, I’ve been able to keep the weight off for over a year, and I now have a healthy relationship with food. I use food as fuel for my body. I get to eat delicious, nutritious food and I never have to feel guilty about what I’m putting in my mouth. This program really just changed my mind about food. I finally feel comfortable in my own skin, and I’ve regained my self confidence. That’s a priceless gift, and I would encourage anyone to give it a try. It’s certainly changed my life.” 

*results may vary from one client to another

“I found Kat and couldn’t be happier that I did! In our first meeting Kat was able to identify the source of my weight gain and help me set goals to start reversing the trend. This comes from her ability to sit and listen, discuss, and actually understand me. I’m happy to say that over the course of the 2 month program I signed on for, I lost 27 pounds! At the end of the 2 months, I felt encouraged, was seeing results, and did not want to stop. I’m still losing weight and Kat is still working with me to help me achieve a whole new set of goals I never imagined pursuing. I feel like Kat really has taken a personal interest in seeing me succeed, and that makes all the difference.”

Frequently Asked Questions

How coaching works!

What do we go over in nutrition coaching?

As your nutrition coach, we’ll…address your consistency killers, work to transform habits, find out what’s really triggering your hunger, address manipulating mindsets that sabotage your good intentions, and implement fundamentals that apply to all seasons of life to empower you to get in charge of and around your food.

What is your training?

I am a Registered Dietitian Nutritionist and in good standing with the Commission on Dietetic Registration. I have a history working in private practice and in a clinical setting. Behaviorism-focused coaching is my primary focus and specialty.

What if I don't get results?

The very nature of my coaching is to go beyond bandaid “fixes” and get to the root of the problem keeping you from being successful. The majority of the people I work with have come to me as serial dieters looking for a way out. While everyone’s experience is slightly different (due to difference in plan needs), and because I legally cannot guarantee anything as a health professional…if you are open with your struggles and bring your concerns and patterns to me, you greatly enhance your chance for results. 🙂

How are the meetings structured?

We’ll start with a 45-60 minute initial consult, where we will go over your nutrition and health history, daily intake patterns, your biggest struggles, and goals. From there, we will create a some starting action steps to get you going ASAP and I’ll work on your personal meal plan (delivered within 24 hrs). Check-ins are on a weekly basis as needed. During check-ins, we will go over the previous week’s wins, challenges, and game plan for the upcoming week.

How much does NUTRITION COACHING COST?

All coaching begins with a $100 initial consult, which includes: a 45-60 minute in-depth interview on nutrition and health history, a personalized overarching plan to get to your goals, a meal plan tailored to your needs at this time, handouts as necessary, and access to my electronic medial record where you can track food and health habits.

Check-ins are where we tweak plans, game-plan for upcoming challenges, reflect on previous week’s nutrition intake, and more.

Each additional week is $35 and is sold on a month basis.

The first month of nutrition coaching is $205 ($100 + 3 x $35). Each additional month is $140 ($35 x 4)

 

do YOU GIVE MEAL PLANS?

Meal plans are notorious for not working long-term for a variety of reasons. There is some nuance to the term, and while I won’t be giving you a cookie-cutter meal plan, I will work with you to create a realistic meal plan for your lifestyle and goals. I’ll also teach you how to meal plan for yourself!

 

Get Coaching & nutrition coUNSELING!

As a Registered and Licensed Dietitian Nutritionist, I’m able to work within Medical Nutrition Therapy practice, meaning if you have PCOS, diabetes, hypertension, hypothyroidism, etc, I am able to take those into consideration for tailored nutrition plans. I am licensed to practice MNT in many states, but let me know where you’re calling from and I can check to be sure!

Or Email Me @

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