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Hello
Work 1:1 with Cindra Holland, RDN.
Telehealth support to help you eat well, build steady habits, and feel better—without extreme restriction.
Weight Wellness Strategy
Most clients start with visits every 2 weeks for 3 months to build momentum, tighten routines, and problem-solve barriers in real time.
​After the first 3 months, we transition to one of these options based on your needs:
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Monthly visits for 2–3 months for accountability and continued progress
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Maintenance visits every 6–8 weeks to support consistency and relapse prevention
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As-needed check-ins for travel, schedule changes, plateaus, or life transitions
Personalized Support
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Cindra will focus on practical, personalized nutrition support built around real food and your real life.
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Sessions are designed to help you build consistent routines, improve confidence with food choices, and support sustainable health and metabolic risk reduction without rigid rules.
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What you will work on with Cindra:
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Personalized meal pattern and balanced plate planning
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Protein and fiber strategy for fullness and steady energy
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Meal planning that fits your schedule and budget
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Grocery planning, label reading, and pantry staples
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Dining out, travel, and “busy day” backup plans
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Hunger, fullness, and satisfaction skills (non-restrictive approach)
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Stress eating, cravings, and all-or-nothing thinking support
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Movement and lifestyle routines that match your readiness and ability
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Ongoing accountability, problem-solving, and progress check-ins
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Also supporting clients using GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound): side-effect friendly eating, protein goals, hydration, and routine building.
Healthy Habits for the Future You
We will focus on sustainable habit change for long-term results, including mindful eating, craving and emotional eating support, and realistic movement goals. Cindra always says "let's makes changes not just for 90 days but until you are 90"
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Follow-ups provide accountability and plan adjustments so progress stays steady and supportive.
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Notice patterns: what you are learning about your eating habits (timing, triggers, routines, hunger/fullness)
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Build a steady meal pattern and snack plan to support consistency
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Eat enough throughout the day to reduce overeating cycles and support energy
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Practice mindful, flexible eating skills (not rigid rules)
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Plan for real life: busy days, weekends, travel, and social events
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Move more and sit less with realistic, gradual activity goals
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Create simple routines you can maintain long-term, not quick fixes