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Intuitive Individualized Nutrition Course

This detailed course will provide you with how to individualize your nutrition. It will empower you with the tools you need to create sustainable eating habits without dieting.
Complete Guide for Individualizing Your Nutrition

8 Week Course Topics:

Module 1: Your “Why”
Module 2: Connecting To Your Body and Mind
Module 3: Individualizing Macronutrients
Module 4: Mastering Meal Prep
Module 5: Meal and Snack Ideas At Home and On The Go
Module 6: Dining Out and Lifestyle
Module 7: Desserts, Drinks, Supplements, Hydration
Module 8: Setting Intentions and Owning Your Nutrition

To see full course outline and lessons, scroll down to commonly asked questions!

For a limited time, you will get a discounted rate. Sign up now to lock in your price!
$350 $185
With this one time purchase you receive forever access to all the resources and information you could ever need to living a healthier lifestyle.
Find Food Freedom and Nutrition Clarity
Course Topics

Get access to modules & resources forever!

This isn’t a generic diet plan. This is about determining your individual nutrition needs and what makes you feel best with sustainable habits and education.


  1. Ask Haley Hughes MS, RD, CDCES, and Intuitive Eating Counselor to answer any questions you have in the Facebook group.
  2. Forever access to resources, journaling prompts, video content.
  3. An approach to living a life with food freedom and creating habits to become the healthiest version of you! 

Individualized nutrition and intuitive eating modules taught by Registered Dietitian, Haley Hughes

This extensive course will be yours to review as needed and you will have support throughout your journey.

Access to Modules

Once you sign up, you’ll have full access to your modules anytime you need them. Be sure to mark your calendar for online office hours in the Facebook Group.

Empowerment through nutrition education

This isn’t a generic diet plan. This is about determining your individual nutrition needs and what makes you feel best with sustainable habits and education.

Resource Library

Go back to reassess goals & motivation or expand your variety of food down the line.

Facebook Group Access

Lifelong membership gives you constant access to Haley and others just like you!

How does it work?

Sign Up

Take the first step towards a healthier lifestyle without dieting.


Gain access to modules, resource library and Haley. Individualize your nutrition at your own pace.


Continue your journey with a supportive community and a Registered Dietitian.

The Course

  1. You want to learn what your body needs and are ready to ditch dieting.
  2. If online education, virtual meetings, email discussions, digital resources and Facebook work for you over textbooks or endless searching on the internet.
  3. You are ready to treat nutrition as self care and build routine and structure that serves you.
  4. You are ready to stop categorizing food as either “good” or “bad.”
  5. You want to know the “why” behind your nutrition needs and ways to adapt to life’s changes.

The Course

  1. You are looking for a strict meal plan to tell you what to eat each day.
  2. You want black and white answers with food rules and restrictions.
  3. You are focused mainly on your aesthetic appearance over your health.
Any Questions?
Please do not hesitate to reach out through social media or by email with questions!

Yes and much more. I do provide ways to calculate your estimated needs but also we will dive much deeper into the factors that impact your nutrition needs beyond basic equations. 

1. Reject the Diet Mentality

Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.

3. Make Peace with Food

Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.

4. Challenge the Food Police

Scream a loud no to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating. 

5. Discover the Satisfaction Factor

The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had “enough.”

6. Feel Your Fullness

In order to honor your fullness, you need to trust that you will give yourself the foods that you desire.  Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is. 

7. Cope with Your Emotions with Kindness

First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion.

8. Respect Your Body

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.

9. Movement—Feel the Difference

Forget militant exercise. Just get active and feelthe difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm.

10. Honor Your Health—Gentle Nutrition

Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts. 

Reference: Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD-S, Fiaedp, FADA, FAND


You can ask questions anytime in the Facebook Group and during online office hours.

I do not promise weight loss. My main mission for this course is for you to have a healthy relationship with food, understand your nutrition needs and be able to build sustainable habits to live your best life. Nutrition and well-being is much deeper than your appearance. 

The course is designed for 8 weeks. I would highly recommend creating time in your schedule to get the most of it and be prepared for the weekly check-ins. It’s important to be undistracted and focused. 

Module 1: Your “Why”

Lesson 1: Determining Your “Why Power”

Lesson 2: Dieting Detox

Lesson 3: Intuitive Eating Principles

Lesson 4: All Or Nothing Mentality

Lesson 5: Nutrition As Self-Care

Module 2: Connecting To Your Body and Mind

Lesson 1: Things You Need To Know Before Macros 

Lesson 2: Factors That Impact Your Appetite And Food Choices

Lesson 3: Hunger and Fullness Practices

Lesson 4: Uncover What Type Of Eater You Are

Lesson 5: Emotional Eating and Coping Mechanisms

Module 3: Individualized Macronutrients

Lesson 1: Individualized Macronutrients 

Lesson 2: The Power of Protein

Lesson 3: Managing Carbohydrates

Lesson 4: Facts About Fats

Lesson 5: Pre and Post Workout Nutrition

Lesson 6: The “Perfect” Macronutrient Ratio

Lesson 7: Pros and Cons Of Food Journaling

Lesson 8: The Plate Method

Module 4: Mastering Meal Prep 

Lesson 1: Meal Planning Routine 

Lesson 2: Creating Meal Prep Structure

Lesson 3: Meal Prep Shortcuts

Lesson 4: Adapting To Make Routine Flexible 

Lesson 5: Empowering Mindset: Quick, Easy And Painless

Module 5: Meal and Snack Ideas At Home and On The Go

Lesson 1: Breakfast, Lunch, Dinner and Snacks!

Lesson 2: Emergency Snacks

Lesson 3: Travel

Module 6: Dining Out and Lifestyle 

Lesson 1: Navigate Through Eating Out

Lesson 2: Social Influences 

Lesson 3: Examples of Balanced Restaurant Meals

Lesson 4: Examples of Balanced Fast Food Meals

Module 7: Desserts, Drinks, Supplements, Hydration

Lesson 1: Sweet Tooth? No Problem. Make Peace With Food. 

Lesson 2: The Truth About Alcohol

Lesson 3: Do I Need To Be Taking Supplements?

Lesson 4: Hydration

Module 8: Setting Intentions and Owning Your Nutrition

Lesson 1: Setting Intentions 

Lesson 2: Adapting To Life’s Changes

Lesson 3:  Celebrate The Wins, No Exceptions

Lesson 4: Your Health, Not To Be Confused With Your Weight 

Lesson 5: Owning Your Nutrition

Chat with Haley!
Not sure if it’s right for you?
Book a FREE 15 minute consultation to get the answers you’re looking for!
Nicole Orth
RDRx Nutrition Client
Haley is seriously the best person you could ever invest yourself into when it comes to nutrition; from education to bringing those meals into your kitchen, she is 12/10! I have struggled with creating meals, remembering to eat, the importance of eating throughout the day, and this huge stigma of "you have to eat full balanced meals throughout the day" has always made me feel so bad about food. Like yes that is good BUT running your own business, sometimes you don't get a full blown lunch break or you just forget about eating dinner because you're so tired. She helped me find simple and easy snacks I can take with me when I have busy days, and easy dinner recipes as well! Most of the things I already had in my kitchen! She makes it easy; and that is what I loved the most! Thank you so much Haley! You're a rockstar!!!
Martha Brrokbank
RDRx Nutrition Client
If you've ever had a single thought about working with a nutritionist or seeking help with your relationship to food, run don't walk to contact Haley! I mean that with all sincerity. I contacted her to gain an outsider's perspective on "what was going on with my diet," and I what I learned was far more valuable than I anticipated. It turned out that my diet was pretty good already (although we did work together on some tweaks to make it work better for my lifestyle and needs) but what I really needed help with was my relationship to food, letting go of the self imposed food rules I didn't even know I had, and learning to trust my body. I can't thank Haley enough for her work in this space. Working with her was comfortable and safe and truly something that I looked forward to every week. Haley has the education and experience to be your trusted resource for all things nutrition. So go unfollow all of those fitness influencers and call Haley!
Danielle Grigg
RDRx Nutrition Client
I can’t begin to express how amazing Haley is at RDRx Nutrition. She’s not just giving you the standard nutrition advice - she’s giving you the tools to reach your goals for life. Based on an Intuitive Eating approach, Haley taught me to reject diet culture and really break down what was keeping me from my goals. We worked together on a plan that fit my needs and my busy lifestyle. Her warm and friendly approach was so comforting when you’re working through old habits that die hard. If you need a nutritionist, I’d highly recommend you reach out to Haley! Like myself, you’ll be so thankful you did.

This isn’t your
basic nutrition course

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