Eat Well
Feel Better

I'm Chella, your dedicated US-registered dietitian and nutrition coach.

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My goal is to empower you find your healthiest self with no fad diets, stressful rules, or restrictive plans. Through evidence-based science and a focus on sustainable changes, learn to nourish your body, build a healthy relationship with food, and enjoy a balanced approach to healthy living that fits your life.

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Get personalized, holistic nutrition, and wellness coaching for:

Wellness+Illness Prevention
Reverse Dieting+Metabolism Restoration
A Better Relationship with Food
Sustainable Weight Management
Mood+Mental Health
Women’s Nutrition+PMS+PCOS
Acne+Skin Problems
Diabetes+Pre-diabetes
Fatty Liver
Heart Disease+Hypertension
High Cholesterol or Triglycerides

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What clients learn to do

Chella is incredibly knowledgeable and approaches everything with gentleness and ease. I found that she helped me sustainably attain my goals in a manner that brought no stress or feelings of restriction. I loved that the focus was on proper nutrition and how to support my fluctuating needs. I also like that she takes into account a woman's menstrual cycle and even certain "bad habits" like drinking alcohol or indulging in treats with a positive and accepting mindset. Working with Chella helps you understand your body's individual needs and equips you with the right tools and information to make empowered choices for a lifetime of health and wellbeing!

- Stephanie, 38

Save or screenshot for when city living starts to wear you down!

I’ve been spending a lot of time at my desk, and working with many clients who are also busy office workers. After a short trip out of town, I’m badly missing being in nature!

Here are some of my survival tips for living in a city without much nature and outdoor life. Being in nature is so restorative and humans really benefit from it, and arguably need it. When the best I can do is my house plants, I definitely start feeling icky and cooped up. Here are some helpful reminders for taking care of yourself well in spite of the city life. It has its perks, so enjoy what you can but remember to put energy back in! 🍃🍃🍃

Summer vacation = diet chaos?

Dieting can actually make your nutrition WORSE! Maybe you never used to feel out of control about food but since you started losing weight and trying to eat better, you’re bingeing on things you didn’t even used to like.

Or always hungry and craving, not to mention tired and stressed about food.

A healthy mindset and relationship with food might be the key here for you, plus eating nutritiously so your body and hormones are doing what they should be doing. You don’t need a restrictive mindset to be healthy and/or lose weight!

Send a DM to book a free discovery call, I’m here to help you eat well and finally find something that works!

#healthyrelationshipwithfood #dietssuck #caloriesdontcountonvacation #summerdiet

As a #dietitian, this is how I wish people thought about food!

I became a dietitian because I learned that food is such a powerful tool, but we lose sight of this when nutrition is just all about dieting. Here are some important nutrients especially for women’s unique needs. Fuel your body well and see how good you can feel ✨

💗 support hormones, especially for PCOS, estrogen dominance, endometriosis, PMS - fiber, healthy fat, protein, stable blood sugar

💅🏼 Thick hair, glowing skin and strong nails - vitamin C, zinc, protein

🥩 support energy and higher iron needs - iron and vitamin C

🧠 Good mood and mental health - omega 3s, B vitamins, protein, magnesium, stable blood sugar

🍼 support fertility and healthy pregnancies, and health of your child later in life - folate, calcium, iron, omega 3, choline

🦴 support bones and prevent osteoporosis - Calcium, vitamin D, magnesium

If this is confusing and overwhelming, start small and learn a little bit at a time! And I am taking new clients if you want even more support and personalized guidance to fit your life. Send a DM and we can do a 15 minute free discovery call ☎️

#womenshealth #nutrientdense #healthyeating #eatwellfeelbetter #womensmonth

✨ Happy women’s month and registered dietitian day ✨

#womensmonth #womenshealth #registereddietitian

I grew up hearing so much diet talk about food. Shortcuts to temporary weight loss, different types of restriction, how to feel guilty about what you eat… So much of it doesn’t even make sense, but we normalize it and it gets passed down to the next generation. It can actually make food even more special and rewarding, or keep you focused on the wrong things.

You don’t have to carry these rules around, especially if you’re trying to eat healthier and they get in the way. And especially if they make you stressed or fearful around food. You can learn a better way to think of food and how to really nourish yourself, don’t get stuck with a diet mindset!

If you’re stuck or not sure where to start, I’m here to help! Send a DM if you’re interested in working together, and let’s see how good you can feel! 💕

I’ll reframe these in a healthier, happier way in my next post! This is how an unhealthy relationship with food can sound, and can actually make things worse mentally AND get in the way of your physical goals too.

Maybe you just wanted to start eating healthier, got inspired by social media, but now it’s turned into something else. These thoughts are usually from dieting, and not about health or wellbeing at all! And definitely can keep you in an unsustainable way of eating and living, even if you need to lose weight or have a health condition.

I’m here to help you eat better and think of food in a non dieting way, follow for more tips from a non dieting dietitian, and if you need more support, I’m taking new clients too. You got this! ✨

Feels like everyone is sick lately, and I was recovering from a (thankfully brief) injury a few weeks ago. Here’s a few things I thought of while getting back to my habits that might help you too!

Dieting teaches us an all-or-nothing mindset that can really stress and frustrate us when naturally things happen and you can’t keep your routine going. Ditch that mindset and set yourself free from perfection to finally make changes that last! I’ve been there, so I get you.

If you struggle with the diet mindset, I am taking new clients! Let’s help you find something that works ✨

February is ♥️ month, don’t forget to take care of yours! #eatwellfeelbetter

Noodle might also intern and join some of our client calls so don’t be surprised if you see him, he’s just taking notes 📝

Some things my clients are working on so far in 2025:
- a better approach to weight management
- learning to stop counting calories and work with their bodies
- learning about healthy living for the first time
- finding enjoyable exercise
- recognizing internet misinformation
- building a healthy home system for the whole family
- building self confidence

What are your 2025 health goals?
Mine is to sleep early and stop scrolling at bedtime📱

It’s the peak of dieting season and I’m seeing SO many ads for so many diet products. All of these sound good but do they really mean anything??

Because I study nutrition, I can usually see how diet words are used to try to make you feel like a product will solve your problems. BUT usually it’s just marketing. Health and nutrition is not made by single ingredients or foods, and not even by everything you eat in just a day or a week. And food is just one aspect of your big picture, there is so much more to it!

So don’t waste your effort and money on things you don’t really need (or don’t do what they say!). I’m all for being empowered over your health, and I know it can take some learning, but try to think about what things really mean and do, and make informed choices that REALLY work for you.

If you need help decoding, I’m here to help! Drop me a comment with your questions about food claims, or I have spaces open for nutrition coaching for deeper work, send a DM! 💌

What would you do with extra energy and brain space?

Of course I still eat, move, sleep, and live well, but it’s just not so obsessive and perfectionist anymore. So it actually LASTS because I LIKE to do the things and it’s not taking over my life!

I learned about nutrition because of dieting… and it made me realize most of the “nutrition” info we get is just fad diets 😅 but at least I got to learn what real nourishment is so now I can sit back and watch the fads pass by 🌬️ I keep an open eye and #ear for new research, but in the last 7 years I’ve been in the space, seems like the basics still stand. The Mediterranean diet has been #1 since 2019 probably for a good reason!

#dietplan #newyearnewme

Fitness trackers are not my favorite because they made me focus so much on calories burned instead of doing movement I enjoy. It made working out stressful, and over worked and under fueled my body for YEARS. AND they’re not even that accurate anyway.

So I made this! You can track anything you’re working on, I needed a way to stay motivated and add more fun back to movement. Plus the 90s girl in me loves stickers of course ✨✨✨

How do you stay on track?

#Fitness trackers #caloriesburned #accountability

Wellness doesn’t need to be so complicated, but the trends do make good social media content!

A lot of what makes wellness, whether in food and nutrition, exercise, or even sleep and stress management are timeless, and definitely different for every person. And maybe a little boring sometimes (how many different ways can someone say eat vegetables, do cardio and resistance training, sleep early, put down your phone?!). But when you make wellness part of your routine, it should leave you so much space for the other parts of your life, and not take over every waking moment.

So if you’re starting to explore wellness, or making edits to your routine, here are some things to set you up for a good 2025:
- don’t get caught in fads, or force things that don’t work for you, and make sure what you’re doing is not an extreme fad for no reason, you probably don’t need that!
-And don’t forget to ask for help and advice when you need it, that’s something I wish I had when I started working on my wellness routine and why I do what I do!

Thankfully, it doesn’t need to be like this! As a dietitian, I do what I do to give people an option that is not just restrictive and following rules that you might not even need (and often backfire!).

If you’ve been stuck trying every diet and feel like nothing works and you feel like a failure, I get you. I’ve been there. And the diets get crazier every year 😳 so consider this: it might not be you, it’s often the diet or the diet mindset! YOU can still improve your health and wellness without feeling yucky about food and exercise. And that’s part of health too!

Send a DM to book a discovery call if you’re ready to learn a better relationship with food that improves your physical and mental health too. Let’s work together! ✨

I never thought THIS is how I would teach people to eat when I started studying nutrition. But what got me into this field wasn’t nutrition at all! And learning it right has given me SO much more freedom and happiness back around food. Not to mention I’m eating and feeling better than ever 🙏🏽

If you’re still doing these things, even if you have to lose weight or manage a health condition, it doesn’t have to be like this. Ready to learn a new way to think about food? Join my little corner of instagram, and I’m taking new clients too, I’d love to work with you! Merry Christmas and have a happy, healthy, diet free 2025🎄❤️

In short, it’s NOT as bad as it sounds. Swipe for my tips on what to do if you want to make changes! I’ve seen so many recent headlines on this topic, and I find it so confusing, especially after I saw what the actual study was. Here are my thoughts as a dietitian after looking through the “news” recently, and also hearing about the whole seed oil debate the last few months.

In short? Don’t freak out and just make some changes to your oil if you want to, and dont forget other parts of your diet too! And also, if things sound so scary, they just might be..

And will someone please tell me why flaxseed oil is a seed oil but not “bad” like the rest?? 😣

“One drink a day for women and 2 for men” is now outdated! New studies suggest there is actually no safe level of alcohol.

Especially if you worry about toxins in the environment and food ingredients, alcohol should be on your radar as it IS a known carcinogen, not to mention can cause damage to your other organs and systems. And then of course there’s the mental health factor and the addictive factor.

And sure, I enjoy a drink here and there so I know it might not be possible to go zero alcohol, you might want to try reducing how much you drink, or consider what role it plays in your life. Many will cut alcohol just to eliminate calories, but beyond that, you might just notice you feel so much better and live a healthier lifestyle overall without it.

Skip the negative spiral and yoyo dieting mindset. Overeating happens!

Instead of beating yourself up or threatening yourself with another diet, here are some extra steps to take:
4, move your body gently to feel more comfortable, digest, and support blood sugar, NOT to burn your meal (movement is such a small part of energy burn, you probably won’t do much trying to burn/earn your calories). Go for a walk, tidy up, help your body digest.

5, hydrate if you had a very salty meal, but don’t over drink or you’ll be even more full

6, understand what happened: were you super hungry? Or feeling forced to clean your plate? Or even eating because you’ve been so deprived or about to be on a diet again!

7, Move on. Yes, you can just get back into your routine without beating yourself up. Get back to adding fiber, and balanced portions of protein and carbs and focus on the big picture.

Holidays = food and diet talk! Here are some replacements for things we commonly hear and see at this time of year to nurture a healthier relationship with food. 🎄✨❤️
#Dietculture

Edit: not sure why my reel lost its voice over… will repost!

The fridge doesn’t have to be super organized or aesthetic and complete to keep you eating healthy, tasty food!

#whatsinmyfridge #healthyeating

Holiday eating when you’re on a diet can be like 🙃😩🤤😋😮‍💨😳🫣 what a rollercoaster! 🎢

Treat yourself! Or not? Some of us learn to be more food driven than others, probably from our upbringing, but also related to our genetics.

In short, it’s not automatically a bad thing, but it could be a good indicator and something to be mindful of. Especially in this holiday season, which can get busy and stressful, you might notice if this is something that doesn’t serve you and might help you eat better to have a more neutral view of food.

Being a dietitian doesn’t mean eating only healthy versions of foods or being afraid of regular ingredients. It means always making sure my friends enjoy their birthdays and live long healthy lives 💛 And also means I care a lot about food so I’m picking the cake!

When i started school in 2018, i thought my work would be about telling people what to eat or not eat, and how to make a “diet” or “program” work. I didn’t realize i would be telling people that all foods can fit in a healthy lifestyle, and a dieting mindset can make things so much worse!

Of course my talks revolve around how to eat well too, but we also debunk so much #dietculture and get updated on the latest research. Nutrition science evolves, and it’s important to stay up to date! Thanks to @manilaathletic for inviting me over and @gofuturefresh for the delicious goodies!

In a sea of generic advice, I love finding personalized solutions for each of my clients to finally help them succeed at healthy eating! Solutions look different for everyone, nutrition is not one-size-fits-all ✨

Think of this when you read your nutrition facts panels 😅 I’ve spent so much brain space calculating and perfecting my calorie log when in reality… it’s ALL just based on estimates. 🤯

Using a formula to calculate how much your body needs to lose weight is an estimate. And so is your fitness tracker’s calorie burn. And you can’t even know how much your body actually uses unless you use very sophisticated equipment. Not to mention how much you absorb when you digest, or how cooking affects food. Don’t even get me started on how we measure how many calories are in a food 😅

Sure, it can help to have some sense of calories, but if you are obsessing over the numbers too much and scrambling to make it fit or beating yourself up when you go over, you’re missing the big picture. Control can be comforting, but that’s just not how the human body works. That’s just what dieting wants us to think

Ran out of groceries so here’s what I grabbed mid week.
Part of eating well is making some time and effort to get the food! Make it easier with a good system for shopping and prepping in advance so you don’t get decision fatigue and spend too much time cooking. I definitely don’t cook every day and just reheat things, but that’s what works for me.

The plan is:
Fruit + nut butters
Homemade pizza
Chicken krapow
Mushroom omelette
Maybe a chicken noodle soup
Plus some other things that last a long time like carrots, potatoes, and frozen fruit. Plus I’ll make some rice that goes into my freezer.

Reminder that you’re not “bad” if you eat regular sugar or chips or other “bad” foods! In reality, ALL foods are guilt free!!

I have nothing against these products or brands, some of these can be good options. But talking about food from a place of fear and guilt and a dieting mindset might not be the nicest way to eat healthy. A healthy body also needs a healthy mindset instead of a stress driven one

#dietculture #guiltfree

Last-minute costume ideas! 👻 Have a happy and fun Halloween! 🎃

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