Do you frequently diet, struggle with eating habits, or feel bad about your body?

Stop fighting with food. Drop the guilt. Find your healthy balance.

Anti-Diet Gentle Nutrition with

Certified Intuitive Eating Counselor and Licensed Nutritionist Amber Hanson, LN, CNS

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Nutrition Office in White Bear Lake, MN

1-on-1 Nutrition Services

in-person in White Bear Lake or online

Get personalized nutrition guidance to help you make peace with food, establish health-promoting habits, and leave diet culture in the dust.

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Nurture Your Health with Gentle Nutrition

Find pleasure in eating

Do you have a history of losing and regaining weight, a difficult relationship with food, describe yourself as an emotional eater, or struggle with body image?

Discover Intuitive Eating

Intuitive Eating for Skeptics

12-week online class series

Curious about Intuitive Eating? This program guides you through the ins-and-outs of Intuitive Eating, with plenty of support along the way.

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Hi, I’m Amber!

I have been where you are, looking for that one diet, one workout, one anything to make my body smaller. I thought losing weight would improve every aspect of my life. I believed it so much that I became a licensed nutritionist to learn all the weight-loss secrets. Spoiler alert: There are no secrets.

I always got too hungry, lost motivation, or didn’t have the willpower. The weight always came back (and then some). It turns out that my weight wasn’t the problem.

The problem was my relationship with food. I saw food only as a tool to manipulate my body to match society’s (very thin) standard of health and beauty. What to eat was dictated by whatever diet was popular at the time.

I decided to try something radical: Intuitive Eating. I learned to trust my own body to tell me when, what, and how much to eat. I started moving in ways that felt good to me.

I dropped the weight-loss fantasy.

I gained pleasure and satisfaction from eating.

I found peace and comfort in my right-now body.

More About Amber

Delicious and Nourishing Recipes

Featured
No-Stir Garlic Polenta
No-Stir Garlic Polenta

Whole grain corn polenta or cornmeal is a great option to increase your intake of whole grain foods. Traditionally polenta is made on the stove-top by stirring almost constantly while the hot mixture sputters and spits on your hand and arm. This (almost) no-stir version uses the oven instead and results in a creamy side dish perfect to serve with slow roasted meats, ragu sauces, shrimp, or fish. The naturally dairy-free recipe can be finished by whisking in butter, cream or cheese if desired.

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Charred Zucchini Bean Dip
Charred Zucchini Bean Dip

This nutrient-dense dip is somewhere between a hummus and a zucchini-based baba ganoush. Serve it with warm pita bread or pita chips, fresh veggies, spread on sandwiches, or use as a sauce for Mediterranean inspired-rice bowls or salads.

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Roasted Butternut Squash and Fennel Soup
Roasted Butternut Squash and Fennel Soup

Pureed soups are an excellent way to up the nutrient content of your meals. This veggie-based soup gets an extra boost of fiber with the addition of white beans. When blended, the beans provide body and a creamy texture plus they make the soup a bit more filling and satisfying.

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Learn More About Gentle Nutrition

Featured
5 Tips to Make Holiday Eating More Enjoyable
5 Tips to Make Holiday Eating More Enjoyable

In the long term, improving your relationship with food makes food-centric celebrations easier to navigate and more pleasurable. The challenge with changing your relationship with food is it doesn’t happen quickly. However, if you are reading this just weeks or days before the holidays, all is not lost. There are some simple things you can do now that increase your short-term pleasure in holiday foods and lay the groundwork for deeper work in the future.

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Why I Quit Social Media and 6 Things I Do Instead
Why I Quit Social Media and 6 Things I Do Instead

Social media is a hot topic these days. It is both blamed for the downfall of humanity while at the same time providing life-affirming connections for those who may be otherwise isolated.

My decision to quit social media took a few years and a good amount of personal reflection. For me, I found the toll it took on my mental and emotional health was greater than the benefits I gained from being on it.

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How Intuitive Eating Works: Interoceptive Awareness - The Science of Intuition
How Intuitive Eating Works: Interoceptive Awareness - The Science of Intuition

Intuitive Eating is not a random list of rules. The principles were developed to help you better sense, understand, and respond to your body’s internal cues. They help you improve your body awareness or remove obstacles that make it harder to have body awareness.

Strengthening interoceptive awareness will make it easier to notice and respond appropriately to your body’s internal signals, including hunger, fullness, and tricky emotions.

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“I knew Amber was the real deal because she was not toting a magic cure-all or instant overnight transformation. She very clearly cared about me as a client. Amber has a comprehensive understanding of food, vitamin and mineral supplementation, and how the busy person interacts with all of the above. She broke it all way down! First, we assessed my specific needs. Then we formulated a plan.

After a two-month period, I made a great improvement in my anxiety and depression. It was the first winter I did not suffer severe seasonal affective disorder!”

-Nutrition Client, Minneapolis, MN