Kate Russell, MS, RDN
The mind and body are inextricably connected, and one cannot heal without the other. What we eat not only affects us physically, but it affects our mood, cognition and mental health.
As a Registered Dietitian Nutritionist, I'm passionate about helping people of all shapes and sizes live optimally healthy and vibrant lives. I take a holistic approach to health, meaning that in addition to your diet, I look at how all areas of your life affect your well-being. As we work together, we’ll address nutrition, movement, mindset, sleep and rest, stress management and self-care, connection, and purpose.
My approach to care is highly personalized, collaborative, and rooted in balance, mindfulness, and self-compassion. I’ll help you learn to listen to and trust your body’s needs without guilt or restriction, and discover a pattern of eating that nourishes your mind, body, and spirit.
I help clients with a wide range of health issues, including chronic disease prevention and management, metabolic health, gut dysbiosis and digestive issues, micronutrient deficiencies, chronic stress and HPA axis dysregulation, insomnia and fatigue, anxiety and depression, binge eating, body image challenges, and more.
Meaningful change takes time, so real wellness is a journey—not a quick fix or fad diet. I’ll help you develop the skills you need to make practical, sustainable lifestyle changes, while providing motivation and accountability. If you’re ready to start living your best life, I’m here to support your wellness journey and partner with you each step of the way.
Nutrition and Wellness Counseling Can Help:
· Naturally improve your mood and find relief from depression and anxiety
· Improve the effectivity of psychiatric medications and help optimize healing during psychiatric drug withdrawal
· Support digestion & gut health to improve constipation, diarrhea, IBS, bloating, nausea, heartburn, and more
· Prevent and manage chronic diseases, including heart disease and diabetes
· Manage symptoms of PMS and PCOS, including cramping, breast tenderness, water retention, and acne
· Improve your ability to reduce and manage stress
· Promote stable energy levels throughout the day, with better focus and mental clarity
· Improve hair and skin health
· Improve overall health and well-being
A Holistic, Non-Diet Approach
A holistic approach to health examines how all areas of your life affect your well-being. In addition to nutrition, we’ll address movement, mindset, sleep habits, stress management, connection, and purpose. Taking a non-diet approach allows us to focus on connecting to and trusting your body’s internal cues that tell you what, when, and how much to eat. Together, we’ll explore the emotions behind your food choices, and work on developing positive wellness habits and routines.
The Power of Micronutrients
What we eat directly affects the structure and function of our brains, and ultimately our mood and cognitive performance. Therefore, micronutrient deficiencies may contribute to mood disorders. These nutrients are obtained through a healthy and balanced diet, however they also need to be properly digested and absorbed. It is always best to get nutrients from whole foods, but sometimes supplements are needed in addition to a healthy diet. Common nutrient deficiencies affecting mental health are:
· Vitamin D
· B vitamins
· Omega-3 fatty acids
The Gut-Brain Connection and Our Microbiome
Gut health is the foundation for overall health. A nutrient-poor diet can lead to gut dysbiosis (an imbalance of normal gut bacteria). Gut dysbiosis has been linked to a range of physical and mental health issues, including inflammation, dysregulated immune response, and poor metabolic health. Although more research is needed, some studies have suggested that a Mediterranean-style dietary pattern may have a beneficial effect on gut microbial composition.
The Blood Sugar Connection
Eating unbalanced meals and consuming too many refined carbohydrates and processed foods can contribute to large blood sugar spikes, followed by reactive hypoglycemia (low blood sugar). This may contribute to:
· Feelings of anxiety & panic
· Poor concentration and “brain fog”
· Increased risk of depression
· Food cravings and/or extreme hunger
Blood sugar can be regulated through a healthy dietary pattern, and regular, balanced meals and snacks.
Chronic Stress and HPA Axis Dysregulation
The stress response is primarily governed by the hypothalamic–pituitary–adrenal (HPA) axis. Stress activates the HPA axis and initiates a cascade of neuroendocrine signals that leads to the release of hormones and neurotransmitters like cortisol, norepinephrine, and adrenaline. Over time, chronic stress can lead to HPA axis dysfunction, which may contribute to:
· Insomnia and fatigue
· Mood swings and irritability
· Anxiety and depression
· Impaired concentration
· Digestive and gut issues
· Food cravings and binge eating
· Impaired immune function
· Migraine headaches
A variety of micronutrients as well as incorporation of stress-reduction practices can help regulate the body’s stress response.
Additional lab testing is available for those that want to dig deeper:
Micronutrient Testing: This test can assess for nutrient deficiencies that aren’t typically tested by traditional bloodwork. Micronutrients play a central role in metabolism and the maintenance of tissue function in the body and brain. Deficiencies not only cause specific diseases, but also act as exacerbating factors in chronic diseases.
Initial Client Intake, 90 minutes/$150
Existing Client Follow Up, 50 minutes/$95
Supplements, lab testing, pricing varies & is not included in session fee