welcome!
Unlocked Nutrition
w/ Kat Benson, RDN, CSSD, LD
Tools for a Healthy relationship w/ food & body
Specializing in Nutrition Counseling & Programs for:
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Digestive health
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Prenatal nutrition
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Sports Nutrition (W/ IronMVMNT)
W/ a Health at Every Size lens
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.
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.
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.
Build Empowered, Intentional Eating Habits
Having empowered eating habits is the difference between food controlling you versus having food work for you.
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.
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.
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 made by someone else.
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, whether you’re goal is to…
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Eat well consistently so you can be at your best energy levels.
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Build skills for getting healthy intake and support digestive health.
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Learn which foods support your gut health and digestive concerns.
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Build skills for preparing your body for a healthy pregnancy.
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Learn how to navigate and build a plan for supporting a current pregnancy.
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!
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4 Important Steps for Simple Meal Prep
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How to Put Meals Together for Ease and Energy
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Healthy Food List Memory Jogger So You Know Your Options
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A Free 3-Day Meal Plan to Use and Refer to
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Template for Your 3-Day Meal Plan to Personalize for Your Preferences
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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!
And remember cravings aren’t inherently a bad thing!
Learn how to differentiate between biological and emotional cravings and how to understand 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 empowered 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 food plan for ideas, recipes, and more!
- Learn how to pair meals for best energy and health
- Learn how to create a capsule kitchen for food prep ease
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. 🙂
What does HAES mean?
Health at Every Size® principles help us advance social justice, create an inclusive and respectful community, and support people of all sizes in finding compassionate ways to take care of themselves. The Health at Every Size paradigm includes the following basic components:
Respect
- Celebrates body diversity;
- Honors differences in size, age, race, ethnicity, gender, dis/ability, sexual orientation, religion, class, and other human attributes.
Critical Awareness
- Challenges scientific and cultural assumptions;
- Values body knowledge and people’s lived experiences.
Compassionate Self-care
- Finding the joy in moving one’s body and being physically active;
- Eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger, satiety, and appetite, while respecting the social conditions that frame eating options.
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 every other week, 20-30 minutes. During check-ins, we will go over the previous 2 week wins, challenges, and game plan for the upcoming 2 weeks.
How much does NUTRITION COACHING COST?
– 2022 Pricing & Coaching Structure
Pricing:
Option 1: 10 sessions, ~1 quarter year, $540 ($54/session)
Option 2: 15 sessions, ~half year, $690 ($46/session)
Option 3: 25 sessions, 1 year, $1038 ($41.52/session)
– Sessions/check-ins will be every other week, typically offered Tuesdays, Wednesdays, and Thursdays.
– The first session is 45-60 minutes. All check-ins will be 30 minutes unless otherwise planned for.
– You must cancel appointment at a minimum of 24 hours in advance. If advanced notice is not provided, you will be charged one session. This is only because I pay for child-care and need to provide notice if not needed.
– To align with my belief that price shouldn’t be a barrier to quality healthcare, I provide 2-3 pro-bono/sliding scale spots at one time in my client load. This is done through an application process (application link here) and there may be a waiting list. If you would like to donate to cover part of someone’s nutrition counseling, please use this link (donation).
Other notes:
Depending on current client load, there may be a waiting period. If there is a waiting period, I will update this area with the waiting list.
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!
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 @
Kat {@} UnlockedNutrition {dot} com