Nourished: 10 Ingredients to Happy, Healthy Eating

Do you ever feel like you don’t have time to cook?

Feeling overwhelmed about where to start in the kitchen or the grocery store?

Do you feel like you are either on or off a diet?

Did you know that our Registered Dietitians wrote  this book to help you be healthy and happy with your eating habits?

This book will take you down the path of nourishing your body from start to finish.  The 10 ingredients to happy, healthy eating starts by exploring how you eat now and how to adopt the principles of intuitive eating.  We guide you through nutrition concepts and what normal eating can look like.  Next we take you step by step of putting that knowledge into practice by organizing your kitchen, meal planning, grocery shopping, meal prepping, and eating out.  Not only will this workbook help you improve how you feel but it will give you confidence in eating.


Ingredient One: What Type of Eater Are You?

In order to start this journey, you will need to know what your eating style is. Once you know this, you can figure out your strengths and weaknesses, which you can use to make personal, achievable goals. This book will help you find your eating style to build the foundation for the remaining nine ingredients.


Ingredient Two: A New Look At Nutrition

In our lives, we hear a lot of conflicting information regarding food and our decisions surrounding it. This book goes back to the basics to clear up any confusion and help you understand the facts behind your food.

what is normal eating

Ingredient Three: What is Normal Eating?

Many people say that they want to “eat normally” – but this is hard to actually define! Our book gives a definition, and then goes over three concepts – moderation, variety, and flexibility to help you achieve it.

Nourished: 10 Ingredients to Happy Healthy Eating

Ingredient Four: Organizing Your Kitchen

All too often, we hear somebody say that they don’t enjoy cooking or that they waste food. By setting up your kitchen with the foods and tools outlined, you can learn to like cooking and make it easier to avoid waste.

nourished book ingredient 5

Ingredient Five: Meal Planning

For a lot of us, meal planning can sound overwhelming, making it easy to dismiss and order food instead of cooking. We can help you take the stress out of meal planning, without sacrificing variety or taste.

Nourished: 10 Ingredients to Happy Healthy Eating

Ingredient Six: Grocery Shopping

The grocery store can be a stressful place, especially if you don’t have a plan going in. Our book takes you through the important parts of the Nutrition Facts label, gives a grocery store map, and gives tips for shopping that make it an easier and faster experience!

Meal prep

Ingredient Seven: Meal Prep

This book gives you a variety of meals and snacks that can be combined in different ways, using “technique cooking,” to prevent boredom from eating the same foods together too frequently. By making them ahead, you can save time during the week.


Ingredient Eight: Eating at Home

By cooking at home more frequently, you can see a wide variety of benefits. We give you some pointers for getting the most out of meals at home, as well as describing the many ways it can help improve your health.


Ingredient Nine: Eating Outside the House

After learning how to create a beneficial environment while eating at home, it’s natural to wonder if there is a way to do this outside of the house, as well. Luckily, there are ways outlined in our book that you can eat at work, on the go, at restaurants, and while traveling that can keep you feeling your best!

Nourished: 10 Ingredients to Happy Healthy Eating

Ingredient Ten: Adopt the Mentality

After taking in all of the information from this book, the most important step is to make it work for you. To adopt the concepts you learned, the final ingredient helps you set goals, determine who you need on your team, and surround yourself with positive messaging.

Happy Clients

“I love what you have created! Practical, real, authentic, and life transforming guidance for the clients who so desperately need to be freed from the diet prison mindset.” – Tammy Beasley, RDN, CEDRD, CSSD, LD
“My coworkers are starting another diet, and I feel so LIBERATED that I don’t have to join this time around. Been there done that” -REBEL Client
“People are hungrier than ever for realistic options that empower them to make healthier choices, while brining back the enjoyment of food. No one wants to feel guilty when it comes to their food! In a world full of food “rules”, I’m grateful for this comprehensive and compelling guide that supports truly healthful eating…eating that is positive, nourishing, and enjoyable.” -Melissa Joy Dobbins, MS, RDN, CDE
Taste the Sweet Rebellion provides you with the tools and structure to help you create the kind of relationship to food that YOU want.  The work is rooted in research but presented in a way that is accessible and practical. Dive in and start breaking free from the dieting prison.” -Marci Anderson, MS, CEDRD

Purchase “NOURISHED” by your REBEL Dietitians here!

  • Order your book from Amazon and have it delivered to your home for $39.99.
  • Order your ebook here and get your copy INSTANTLY for $25
  • Stop by one of our Maryland offices and pick up a hard copy for $25

Have more questions about our new book? Email us at or call us at 301-474-2499.