BALANCED: THE MINDFUL NUTRITION METHOD™
Be Free With Food.
Learn how to feel confident, calm, and in control with food without obsessing or stressing.
Start your journey of nourishing yourself and life fully with The Mindful Nutrition Method. Join now to experience the freedom and peace that comes with a healthy relationship with food.
by mindfulness-based Dietitian McKel Kooienga, MS, RDN
Are you tired of feeling...
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Consumed by thinking about food — feels like you’re obsessing over food?
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Ashamed, lacking willpower, and out of control around food — even sad and lonely?
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Always waiting to be at certain goal weight before you can “live” your life?
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Defeated because you don’t feel comfortable in how your clothes fit?
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Avoid social situations that involve food because it causes so much anxiety?
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Disconnected, distracted, and unable to be present in life’s most important moments?
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Disappointed because you don't feel your best and aren’t able to give your best to others, like your family?
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Missing out on intentional time with your family, self-care, and goals in life?
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Frustrated, stressed, overwhelmed in knowing how to nourish your body with what foods?
It's possible to have a healthy relationship with food.
THIS COULD BE YOU...
What if nourishing yourself was flexible, joyful, and easy?
You could feel...
🌿 “I’m feeling so balanced and flexible when it comes to food.”
🌿 “I found a system that works for me and will not have to diet ever again.”
🌿 “YES, I’m finally free from food and diet obsession!”
🌿 “I’m able to easy maintain a healthy, balanced weight for my body.”
🌿 “My mind is stress-free because I’m not thinking about food constantly.”
🌿 ‘I’m grateful to have a healthy and positive relationship with food and my body.”
🌿 “I have so much physical and mental energy to bring my best self to my life.”
🌿 “No more overwhelm - I’m so content and proud of how I’m treating myself and my body.”
🌿 “When I nourish my body, I truly listen to myself versus trying to control it!”
🌿 “Now when I eat meals, I truly enjoy eating food and have so much joy with food.”
🌿 “I know that I’m setting a positive example for my children and loved ones by caring for myself.”
🌿 “I fully enjoy all of the beautiful memories created around food.”
🌿 “I’m no longer missing out on lifes moments — food doesn’t take my energy anymore.”
🌿 “I completely trust myself and know that I’m nourishing myself in the best way.”
You deserve to have a healthy relationship with food!
INTRODUCING...
The Mindful Nutrition Method™
by Registered Dietitian McKel Kooienga, MS, RDN, LDN
My signature program designed to build confidence, ease, enjoyment, and freedom with food!
Through my 3-step method, you'll learn how to apply mindfulness and self-compassion to your eating habits and daily life, leading to a deeper sense of nourishment and fulfillment.
My goal is to empower you to make informed decisions about your health and well-being, without restrictive dieting.
Start today and begin transforming your relationship with food with The Mindful Nutrition Method.
I'M READY TO START →
Break Free From Food And Diet Obsession
Break free from the mindset that’s been making you feel guilty, out of control, and “like a failure" once and for all.
Maintain A Balanced Weight With Ease
Without restricting what you eat, tracking every bite, mentally stressing about food, or obsessing over the scale.
Overcome Overeating and Bingeing
Get to the root of what’s causing you to be disconnected from your body & the 1 habit to overcome overeating for good.
Cultivate A Positive Relationship With Food
Heal your relationship with food and your body by getting out of the all-in-out mentality. Nourish yourself and fully enjoy food without guilt!
Nourish Yourself With Confidence, Trust, & Joy
Get to a place where you actually enjoy making healthy choices and feel deeply confident with how you're nourishing yourself.
Reclaim Your Balance
Choose how you'll invest in your health
BALANCED
The Mindful Nutrition Method Program
Enroll Today & Get:
✔️ Access To The Mindful Nutrition Method Course, Tools & Downloads
WHAT'S INSIDE
Pick the plan for you and enroll today and get these options...
INCLUDED
🎥 Streaming video lessons
🎧 Audio lessons
🔑 Expert designed tools
🗒️ Bonus downloadable resources
✍️ Journal Prompts
🗒️ Habit Trackers & Habit Builders
👁️🗨️ Closed captions on all lessons
PLUS
🍊 Built-in Accountability and Milestone Markers
🍊 Built-in Reflections
SPECIAL FEATURES
📱 Easy to use mobile app for on the go learning and connection
⚖️ Follow an intentional pace to reduce overwhelm while working at your own pace
✉️ Email check-ins to keep you accountable to take intentional action!
THE MINDFUL NUTRITION METHOD CURRICULUM
Here's The Big Picture
When you enroll and apply the Mindful Nutrition Method™, you’ll unlock the MNM training course. Here's an overview:
MODULE 1
Define Your Vision to Unlock Your Intrinsic Motivation and Align With Your Goals
Creating a clear vision for yourself will help you make choices that are aligned with the future self you'd like to become.
In This Module You Will Learn:
✔️ How to create a vivid vision that will tap into your true motivators so you can make aligned choices with ease
✔️ The powerful tool that helps you manifest the behaviors, mindsets, and habits you want to create for your health
✔️ How to prioritize your long-term goals over short-term gratification without relying on willpower to stay on track
MODULE 2
Reframe Your Thoughts About Food to Build a Positive Mindset for Balanced Eating Habits
Food rules and the all-in or all-out mentality create imbalance, inconsistency, lack of enjoyment, and unease with food, so we need to remove those old mindsets so you can build new habits from a place of wanting to care for your body in the best way.
In This Module You Will Learn:
✔️ The #1 cause of imbalanced eating habits and how to overcome it
✔️ The answer to: "what does balanced eating really look like on a daily basis?"
✔️ The 4 types of food rules to avoid and how to navigate them
✔️ How to get rid of the "good" food vs. "bad" food mentality and overcome the food guilt that keeps you stuck in an unsupportive, negative, and judgemental mindset
🍊 “I used to have an “all or nothing” mentality, I had a lot of “off-limit foods”. I notice a huge difference. It’s a lot easier for me to maintain a healthy lifestyle."
— Stéphanie L., North Carolina"
MODULE 3
Gain Confidence in How to Nourish Yourself in a Balanced Way No Matter The Situation
Learn how to confidently prepare and build balanced meals that are nutritious and delicious so you can nourish yourself properly in any situation whether you're cooking at home or out to eat without restricting what you eat.
In This Module You Will Learn:
✔️ Master the simple system for building balanced meals — no counting, tracking, or off-limit foods
✔️ How to set up your environment so it becomes second-nature to make aligned choices and
✔️ The simple strategy to break mindless and unsupportive eating habits
✔️ What to keep stocked in your pantry, fridge, and freezer so you're able to make balanced meals all week long
✔️ Discover the foods that will keep you feeling full longer
✔️ How to optimize your meals to support digestion and gut health
✔️ How to let go of the all-or-nothing mentality while still being able to nourish yourself properly
MODULE 4
Use Your Hunger Cues to Guide What, When, and How Much to Eat
Listening to your hunger cues allows you to understand your unique body and what it needs to feel its best.
In This Module You Will Learn:
✔️ Learn how to read your body's hunger, fullness, and cravings cues so you can confidently know what your body needs and wants
✔️ Understand the different types of hunger, what they feel like in your body, and how they influence your food choices
✔️ Gain the skills to prevent and navigate stress, cravings, and emotional eating
✔️ Learn the effective strategies to stop overeating at the moment, even when you don't want to
✔️ How to manage non-physical hunger and how to best determine the right times to choose to eat or not when you're not hungry
✔️ Master how to know what portion sizes you need at each meal
✔️ Understand when to increase or decrease your portion sizes based on certain factors
MODULE 5
Practice Being Present During Your Meals to Overcome Overeating
Disconnected eating happens when you're distracted, mindless, or numbed out and leads to overeating and developing a lack of enjoyment of food.
In This Module You Will Learn:
✔️ A simple test that will make it easier for you to stop mindless eating and overindulging
✔️ How to break the unsupportive habits that lead you to be disconnected from your body and food experience
✔️ The simple ways to make nourishing meals super satisfying and delicious so you can find joy in nourishing yourself
✔️ the 4-step mindful eating exercise that helps you connect to your meal experience
✔️ The simple tool you can practice mindful eating in any situation
✔️ How you can prepare for eating in social settings so that you’re able to make choices that align with your wants and needs more easily, without feeling like you need to use willpower or that you’re missing out on enjoying the occasion
MODULE 6
Design Your Routine to Make Your New Habits Effortless to Maintain Long-term
It's not enough to know what you should do to support your wellbeing — you need to design your routine so that your new habits area easy to maintain even when life is busy and you're schedule varies.
In This Module You Will Learn:
✔️ How to build your routine so it makes it 10x easier to follow through on your habits that support your goals and vision
✔️ Learn the 3 strategies to use for maintaining habits without needing to be perfect
✔️ Uncover the 4 powerful daily practices to stay aligned
✔️ Discover exactly how to leverage your environment to trigger your positive habits to happen naturally
✔️ How to navigate your routine when you’re busy, stressed, and life happens
✔️ The step-by-step process to easily adjust your routine so you’re not starting and stopping even when you’re environment or circumstances change (no more feeling off when you’re on vacation, traveling for work, or going through a major life change like welcoming a new child or moving to a new home)
MODULE 7
Enjoy Cooking and Create Ease in the Kitchen So You Have Delicious Meals All Week Long
We eat about 21+ meals per week so becoming an efficient home-cook and enjoying the cooking process is key for supporting your eating habits and health long-term.
In This Module You WIll Learn:
✔️ Discover the time-saving strategy for meal prepping that could save you 5+ hours a week that will prevent you from spending all day Sunday in the Kitchen and make it easy to put together meals in 15-minutes
✔️ The step-by-step process for building your cooking skills in a way that’s satisfying, fun, and easy for you to do
✔️ The skills you need to ensure every meal is flavorful and satisfying (without complicated or time-consuming techniques)
✔️ Exactly how to set up your kitchen so you have what you need to create more ease and enjoy the process of cooking
✔️ Simple hacks for streamlining your time in the kitchen and setting yourself up for success, even when life is super busy
MODULE 8
Cultivate a Positive Relationship with Food and Your Body
When nourishing yourself is a joyful experience, you want to do it, you look forward to doing it and you prioritize the practices that support you in doing it.
In This Module You Will Learn:
✔️ Develop self-compassion so you can appreciate what your body does for you and make the choices that best support your health
✔️ Learn how to track non-scale wins so you can understand and celebrate how your habits are supporting your total wellbeing, beyond weight
✔️ How to remove negative self-talk and body image that could pull you back into unsupportive eating habits
✔️ Exactly how to cultivate more joy with nourishing yourself properly, even when you get in a rut or when nourishing yourself feels more like a chore than a joyful process
MODULE 9
Embrace Your Feel-Good Weight to Let Go of Diets and Find What Feels Best for Your Body
With so many struggling to find a weight that is right for them that isn’t at the expense of their mental health or relationship with food, it’s crucial for you to understand what balanced weight is, how to determine it, achieve it, and maintain it for the long term.
In This Module You Will Learn:
✔️ Discover exactly what your balanced weight is and why it’s key for cultivating a positive relationship with food and your body
✔️ How to find and maintain your balanced weight, so your weight isn’t drastically fluctuating and you feel at peace in your body
✔️ Reframe your mentality around weight-related goals so you can approach them from a long-term perspective, rather than a quick fix so you don’t end up yo-yo dieting
Reclaim Your Balance
Choose how you'll invest in your health
BALANCED
The Mindful Nutrition Method Program
Enroll Today & Get:
✔️ Access To The Mindful Nutrition Method Course, Tools & Downloads
Hi, McKel here!
As a mindfulness-based Dietitian, I've worked with thousands of women for over a decade who went from feeling out of control with food to feeling fully confident and empowered by their food choices.
That's why I created the Mindful Nutrition Method — I'll teach you the same methodology I used with thousands of clients 1-1 to help them find balance with food.
It is possible for you to overcome these same struggles and create balanced eating habits! You deserve to be free from food and diet obsession, maintain a balanced weight, cultivate a positive relationship with food and your body, and enjoy food fully without guilt.
I'd be honored to help you get there!
— McKel Hill Kooienga, MS RDN LDN Founder of Nutrition Stripped and the Mindful Nutrition Method
STOP THE BINGEING AND RESTRICTING CYCLE
"This has helped transform my life...I feel happier and healthier, which is my goal."
“I was constantly going back and forth from restricting, to then completely the opposite end of that spectrum, I was binging a lot. I had really been mostly focusing on my weight and my appearance, and working through the Method, I really feel like it's helping me see that it's not just about that, or not even mostly about that, it's how I feel, how I'm living my life every day.
Changing my focus from just losing weight and my appearance to how I'm feeling and how I'm showing up for my days has really been a huge difference. It's really taken the stress off of food for me.
I really truly believe that this has helped transform my life. I have gone from feeling miserable and honestly depressed and very stressed around food to now feeling excited to cook and to eat, there's not so much worry, I feel more alive. I feel happier and healthier, which is my goal.”
— Kristin O., New Mexico
STOP OVEREATING AND HEAL YOUR RELATIONSHIP WITH FOOD
"What's really shifted is that I'm more conscious of what I'm doing and more present and that's had such a positive impact to stop overeating."
“Before joining the method, I was frustrated with food and I had a very bad relationship with food.
I had issues with binge eating, so one thing the method has helped me with is understanding my personal and specific reasons why I would overeat and the connection between emotion and food.
It stems from family history, issues of self-confidence and self-worth, and even what happened this week. Breaking it down and exploring how that affects my eating has been really helpful….I could really tune into those moments when I was highly stressed and frustrated, and angry, and how that translated into what I was eating…
What's really shifted is that I'm more conscious of what I'm doing and more present and that's had such a positive impact to stop overeating. If you're looking for help, then this is a very supportive and warm environment to shift your own self-worth and self-awareness.”
— Ann B., New York
RELEASE THE STRESS AND STOP CONSTANTLY THINKING ABOUT FOOD
"I really feel like I am at this point in my life, the healthiest that I've ever been."
“I was thinking about food all of the time. It consumed so much of my mental energy was just thinking about how am I going to eat, what's the right way to eat, how do I get into the best physical shape?
I just feel so much better now. I really feel like I am at this point in my life, the healthiest that I've ever been.
I feel like I am so much more in tune with what I need to nourish myself both externally — how does my body look and feel — and also internally — giving myself the time to really recharge and show up in a way in the world that I've always wanted to show up.
I’m looking at my health as physical, mental, emotional, spiritual, all of it, and that's something I've never done before with myself or my health.”
— Kelsey M., Washington D.C.
BREAK FREE FROM THE "GOOD" AND "BAD" FOOD MENTALITY
"It's a mindset change. Now I don't feel the need to get it right 100% of the time, or saying 'you can't have or shouldn't have.' Now I know it's 'What do you need to get that balance?' It's so different."
“I had all of this nutrition knowledge about what I should and shouldn't be eating, and what was good foods or bad or treats, but I was rarely consistent.
It sounds really dramatic when I say this, but I think it made me feel worthless...I'm not getting it right means that I’m constantly failing at something. And when you feel like you're failing at something and not being your best self constantly, it kind of makes you feel you're out of control or lacking discipline, which is all really negative and really chips away at you and your confidence. That feeling of worthlessness was there for years.
It's a mindset change. Now I don't feel the need to get it right 100% of the time, or saying 'you can't have or shouldn't have.' Now I know it's 'What do you need to get that balance?' It's so different. I genuinely don't think you would find anything that would do this for you other than the Method,”
— Pippa M., United Kingdom
Have Questions?
Is The Mindful Nutrition Method for me?
How much time will it take?
How long do I get access to this program?
Are closed captions/subtitles available on the lessons?
How is MNM different from the Balanced Eating Made Easy mini-course?
What is nourishing yourself worth to you?
You could feel...
- Balanced and flexible when it comes to food
- Use a system that works for you and will not have to diet ever again
- Be finally free from food and diet obsession
- Easily maintain a healthy, balanced weight for your body
- Be stress-free because you’re not thinking about food constantly
- Have endless gratitude to have a healthy and positive relationship with food and your body
- Have so much physical and mental energy to bring your best self to life
- Experience no more overwhelm
- Feel content and proud of how I’m treating yourself and your body
- Confidently nourish your body, you truly listen to yourself versus trying to control it
- Truly enjoy eating food and have so much joy with food
- Set a positive example for your children and loved ones by caring for yourself
- Fully enjoy all of the beautiful memories created around food
- No longer missing out on lifes moments — food doesn’t take your energy anymor
- Trust yourself and know that I’m nourishing yourself in the best way
"I notice what makes me feel good and nourished and what doesn't, rather than in terms of weight loss or gain or good or bad."
"In the past 4 months I've made peace with my body and how it looks and feels. When something doesn't fit I just don't wear it anymore I stead of feeling like I need to change myself. I'm also viewing food as just that and starting to notice what makes me feel good and nourished and what doesn't, rather than in terms of weight loss or gain or good or bad."
— Jessie S., Oregon
"I was about to binge on dessert when I realized I was full (at which point I have often just continued eating)...and that's how I knew I had arrived in this new mental space."
"I was about to binge on dessert when I realized I was full (at which point I have often just continued eating). I said to myself 'you're allowed to eat this—you can totally have more tomorrow if you want,' and I put the rest of the dessert away. Thinking about it later in bed, I smiled, because it was such a simple act.. and that's how I knew I had arrived in this new mental space. The simplicity stemmed from freedom and acceptance, indulgence and awareness.
In the past, I've eaten more than I needed/wanted to and thought 'I better get it in tonight because tomorrow I'm starting fresh again.' Releasing myself from this came unexpectedly... an accumulation of the awareness and practice I've been building through The Method, I suppose :)
This feels like my biggest win yet (like when you get a massage and release the knot you've had for years). I imagine I might have binges again, or maybe not. In any case, I will continue to remind myself of this freedom because it feels a-m-a-z-i-n-g."
— Benia K., Canada
"I’m feeling so in control of my food, nutrition, and overall well-being...It’s not hard anymore.. I truly can’t believe how much has changed in my overall relationship with food."
"I’m feeling so in control of my food, nutrition and overall well-being. I’ve been noticing this past week that it’s not hard anymore. In the past I’ve been entirely inconsistent in the way I care for myself. And suddenly I’m finding a peace and calm and confidence about all of it. I’m actually doing it. For the first time. And it’s working. I’m practicing compassion for myself, learning from different situations and building habits that are becoming a lifestyle. In reflecting this week I truly can’t believe how much has changed in my overall relationship with food. I’m free, not perfect. And it feels amazing."
— Shannon B., Georgia
"This was the first Thanksgiving I could remember I didn’t have a diet plan or fast ready to commence on Friday!"
“I cooked up a storm, made a few new recipes, and gave myself the freedom to enjoy any and all foods that I wanted to! There were a few ‘guilty’ thoughts here and there but I was able to acknowledge them and move on...guilt-free. I did this by thinking about the day...the success of cooking my first Thanksgiving solo, the beautiful weather, and the virtual time I was able to spend with family members in other parts of the country! This was the first Thanksgiving I could remember I didn’t have a diet plan or fast ready to commence on Friday!”
— Kellie C., Texas
Reclaim Your Balance
Choose how you'll invest in your health
