Nourish Notes
Written Nutrition Consultations and Food Therapy
Single Session or Ongoing Support with Dietitian Rachel
A reflective written space to explore nourishment, body trust and nervous system healing through compassionate food therapy.
Eating disorders and disordered eating
Inclusive of Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, AFRID, EDNOS and orthorexia and non clinical disordered eating
Paediatric and family
Inclusive of meal planning, baby and toddler feeding, picky eating , eating disorders and adolescent nutrition
Neurodiversity-affirming nutrition
Inclusive of sensory sensitivities, selective eating, impulsivity, interoception and executive function challenges, medication side effects
Female and male hormone and fertility
Inclusive of hypothalamic amenorrhea, endometriosis, PCOS, metabolic syndrome, low sperm count and motility, general fertility support
Sports performance
Inclusive of safe weight making, RED-S, immunity support, competition strategies, hydration support, injury healing, body composition support.
Digestive disorders
Inclusive of IBS, celiac, crohn's disease, ulcerative colitis, bloating, constipation, diarrhoea, food intolerances and gut microbiome imbalances
Plant based and special diets
Inclusive of vegetarian, vegan, ketogenic, gluten free, diabetes support and heart health
Nervous system regulation
Inclusive of trauma, grief and stress support, blood glucose stabilisation, deficiency correction, microbiome support, anti inflmmatory eating
Nourish Notes offers a calm and spacious way to receive food therapy through written reflection. It blends evidence based dietetics, neuro nutrition and therapeutic guidance, helping you rebuild trust in food, body and self. This is a space where nourishment is seen as a form of safety, where practical nutrition and supplement support sit alongside emotional and behavioural healing.
We know that when women are well fed, our brains think more clearly, our emotions settle more easily and our capacity for joy, connection and presence expands. Nutrients shape everything from mood stability to cognitive function, resilience to stress, hormone balance, immune strength and even long term metabolic and cellular health. Nourish Notes helps you explore all of this in a way that is gentle, realistic and rooted in your lived experience.
Who is Nourish Notes for?
Nourish Notes is designed for anyone seeking calm, thoughtful and evidence-informed support with:
• Improving their relationship with food and body image
• Disordered Eating and diagnosed eating disorder recovery (excluding those with a BMI under 17)
• Hypothalamic amenorrhea, female and male fertility
• Nourishment and identity in motherhood
• Family eating and gentle, non-pressured feeding
• Neurodiversity-affirming approaches to food and routine
• Plant-based or vegetarian lifestyles
• Stress, burnout and emotional exhaustion
• Nervous system regulation and resilience
The way we eat often mirrors the way we live.
Rachel uses a three-stage model in Nourish Notes to gently guide the healing process:
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Creating safety, stability and symptom relief, building a foundation of trust and nourishment.
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Deepening into exploration and compassionate self-understanding, uncovering the patterns and beliefs that shape your relationship with food and body.
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Integration and reconnection, supporting you to apply what you’ve learned and reconnect to yourself, your body, and the world around you.
This approach allows for meaningful, lasting change, grounded in safety, self-awareness and care.
Why nourishment matters
Your brain is the hungriest organ you have. It relies on steady glucose, essential fats, amino acids, vitamins and minerals to regulate mood, sharpen focus, stabilise energy and support deep nervous system recovery. When nourishment is inconsistent, the body shifts into protective patterns that can feel like burnout, anxiety, irritability, low mood, brain fog or emotional overwhelm.
Adequate nourishment supports anti ageing processes by reducing inflammation and oxidative stress, protecting the brain against cognitive decline, and keeping hormones and mitochondria functioning smoothly. It strengthens immunity, supports fertility and menstrual health, and enhances everyday performance, whether that means being patient with your children, thinking clearly at work, lifting more in the gym or simply feeling more like yourself.
Practical nutrition and supplement guidance are woven throughout Nourish Notes so you always have tangible steps to support your physical and emotional wellbeing.
You Matter, and So Does Feeling Cared For
At the heart of this work is the belief that your wellbeing, story and needs truly matter.
Nourish Notes with Dietitian Rachel are designed to be both clinical and therapeutic supporting you with evidence-based care and deep compassion.
What’s Included in Nourish Notes with Rachel
1. Initial Consultation and Assessment
This written session provides space to explore where you're currently at, what you're struggling with, and what you need. Rachel will explore your nutrition status, body literacy, goals, relationship with food and body image and emotional wellbeing via sending you a series of questions to respond to in as much detail as possible. She may also request food diaries, blood results and anything that may be clinically or therapeutically relevant. She will analyse, reflect and respond with a comprehensive support which may include:
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A personalised nutrition analysis
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Dietary guidance tailored to your needs
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A sample meal plan
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Supplement recommendations
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Personalised resources for nutrition education, behaviour change and neuroscience-based coping tools.
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An introduction to Nourish Notes food therapy
After your guidance is sent, you will have two weeks of message support with Rachel to ask questions and get clarity around your recommendations. This is a space to help you settle into the plan, query small uncertainties and feel more confident applying what has been given. It is not intended for exploring new concerns or expanding the scope of the original assessment, but to support you to use what you have already received.
2. Follow-Up Nourish Notes
These sessions are flexible and responsive to your evolving needs. You’ll explore what feels most important, whether that’s emotional, physical or practical.
Each written exchange is crafted to guide reflection, insight, and gentle action. Dietitian Rachel leans into a person centred approach meaning that she draws on different theories and evidence based practises to meet you where you are at. Support may include:
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A compassionate written space to explore food and body experiences
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Personalised nutrition guidance and meal suggestions
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Supplement and nourishment recommendations that support brain and hormonal health
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Therapeutic reflection and compassionate feedback
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Trauma informed cognitive, behavioural and nervous system support
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Journal prompts to deepen awareness and connection
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Gentle accountability and progress review
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Tailored resources for nervous system, metabolic and emotional resilience
Dietitian Rachel may also include:
Personalised Movement Guidance
When suitable, Rachel may provide tailored movement recommendations, example plans, e-books, or access to recorded masterclasses to support your journey.
Access to the Recovery Record App
You’ll receive membership to Recovery Record, a specialist app designed to support eating disorder recovery and mindful eating.
Reflective Tools
Journal prompts and meditations aligned with your goals may be provided to help deepen self-awareness and support nervous system regulation.
Dietitian Rachel follows a neuronutrition lens in her work, which means the guidance she provides will be grounded in how food supports brain health, mood and nervous system regulation in parallel with your self set goals.
Why written therapy works
Writing slows everything down in ways that support deeper connection and clarity. Many people find they express themselves more honestly and discover insights that feel harder to reach in real time conversation.
With Nourish Notes you can:
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Reflect at your own pace and in your own environment
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Engage in therapy flexibly around your life and energy levels
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Revisit responses anytime to reinforce learning and growth
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Build insight without the pressure of face to face conversation
Rooted in clinical dietetics, neuro nutrition and trauma informed practice, Nourish Notes holds space for both the science and the story of nourishment. Each exchange meets you where you are and gently supports you toward steadier energy, deeper self trust and a more peaceful relationship with food.
Whether you are working on healing your relationship with eating, rebuilding your nervous system, nurturing a changing postpartum identity or wanting to feel more grounded in daily life, Nourish Notes provides ongoing support that is steady, caring, and deeply practical.
Nourish Note Assessment and Consultation
165£With Rachel : General nutrition, sports performance, fertility, menstrual irregularities and eating disorders- Written clinical assessment + consultation
- Full written follow up
- Two weeks of message support with Rachel
- Example meal plan and supplement prescription
- Gentle goal setting
- Access to appropriate frameworks / masterclass'
- Resource and research recommendation
- Somatic and neuroscience based coping skills
- Introduction to integrative therapy if appropriate
Follow Up Nourish Notes
85£General nutrition, fertility, menstrual irregularities and eating disordersValid for 3 months- Gentle accountability and progress review
- Compassionate written space to explore experiences
- Personalised nutrition guidance and meal suggestions
- Therapeutic reflection and compassionate feedback
- Cognitive, behavioural and nervous system support
- Journal prompts to deepen awareness and connection
- Tailored resources for nervous system, metabolic and emotion
Nourish Notes Six Session Journey
540£General nutrition, fertility, menstrual irregularities and eating disordersValid for 3 months- Written consultation + assessment : clinical and therapeutic
- Five follow up Nourish Notes (weekly/fornightly)
- Example meal plans and supplement prescriptions
- Access to appropriate frameworks / masterclass'
- Gentle accountability and progress reviews
- Compassionate written space to explore experiences
- Therapeutic reflection and compassionate feedback
- Cognitive, behavioural and nervous system support
- Resources for nervous system, metabolic and emotional health
We also offer our Food Freedom and Eating Disorder Recovery framework as a 24 step self paced course for you to explore and add on support with Dietitian Rachel if you need.
