Be Healthy,
Be Happy

I'm Emily, a registered dietitian who's passionate about helping men and women ditch dieting for good and build healthy habits that last a lifetime!

Improve Your Health, Improve Your Life

Nourished with Emily works with professional men and women in Syracuse, NY as well as around the United States who struggle to find time to support their own health and nutrition goals. We do this by offering tailored and paced to you programming lead by RD's and qualified nutrition professionals through breaking away from restriction and dieting so you can save time, energy and headaches while achieving your goals. Nourished with Emily does this uniquely through our proven and successful Nourished with Emily nutrition method, practical nutrition advice and guidance, evidence-based nutrition recommendations, and the accountability, knowledge and experience of our trained coaches and dietitians.

Let Us Support You and Your Goals

8-Week Small Group Program

Build the nutrition foundation you never had through our trasformative 8-week group program to help you prioritize you, lose weight, increase your energy, and feel your best!

Signature 1:1 Coaching Program

Work with our team 1:1 to help you get to your health goals faster, with less stress, and without making it difficult. Meet with us every 2 weeks for sessions, with support and access to your coach between calls, and all the tools you need for lasting success!

Nourished Membership

It's just like having a dietitian in your back pocket! With access to our RDs through the app, monthly group calls for Q and A, resources, recipes, food tracking with guidance and so much more. Our low cost way of support for lasting success!

10-Day Healthy Habits Challenge

Join us for the FREE 10 day Healthy Habits challenge where we focus on habit building and stacking, foundations to success and more!

Workplace Wellness

Back to Basics

Build your nutrition foundation without restriction.

Nutrition for Stress

Managing your stress with nutrition and lifestyle changes.

How to Meal Prep like a Pro

Making planning and prepping easy and cost effective.

10 Essential Habits to Transform your Health

Build your plan for lasting health change.

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I don’t get it, do you?

Let us help you cut through the dieting BS and finally feel like yourself again! Let’s partner together to build your nutrition foundation for lasting health and weight loss through our signature nutrition coaching program. Are you in?

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Not to use threatening language but if you’re going through perimenopause right now and NOT feeling your best, these foods are one’s we would try to minimize from your menu

Why?

- Alcohol can disrupt the microbiome, cause more bloating and GI issues, and contribute excess calories increasing the likelihood of weight gain
- Artificial Sweeteners can cause changes in gut diversity and cause GI distress
- Highly Processed foods tend to have more added sugar which can hurt GI tract heath and have lower amounts of fiber, vitamins and minerals, and protein which are all needed for health
- Fried Foods and Fast Foods tend to be more calorically dense without providing much protein or fiber which can help with preventing weight gain in Perimenopause
- Excess Caffeine isn’t great for anyone! It can cause GI distress and change hunger cues, try to stay under 200mg a day

Don’t worry, tomorrow we will be sharing the BEST foods for perimenopause!

What foods do you think are on our Go-to list for perimenopause?

Twice a month, my trainer kicks my butt along with my regularly scheduled exercise routine like strength training, walking, and some cardio

Not only does this help me build muscle, it’s also helping me decrease bloating around my period, and can help you feel your best, too!

Need help staying consistent, getting support, and decreasing bloating? Nourished with Emily is here to help! Let’s set up a FREE call to talk more about your goals and getting you there without the headache of dieting

Are you ready for change made easy? Let’s do this together!

I don’t want you to have to go through what I did to finally feel like yourself, that’s why I started Nourished with Emily and do what I do.

I struggled, I resisted change, I thought thinner meant better, I felt stuck, I made food the enemy and what I feared. But, it changed when I got the help, the education, and the support that I needed to feel like myself again.

Diet culture became all consuming, reading all the blogs, online forums, groups, books, researching workouts, counting every last calorie. It became all I was thinking about, until I got the help, the education, and the support that I needed.

That can be the same for you. If you’ve been struggling with your weight for YEARS, can’t remember the last time you felt like yourself, have a hard time picking out an outfit that you can “tolerate” that day, and look back at pictures from 10 years ago where you considered yourself big but now wish to be that size again, we are here for you.

Our mission in 2025 is to help MORE women ditch the restriction, the shame, the guilt, and disgust that they feel about themselves to help them feel like themselves again. To have the energy they feel like they’ve been mission, to have the confidence to wear that one dress they’ve been eyeing, and to look in the mirror and be happy with what they see.

It’s not dieting, it isn’t 1200 calories, it isn’t deeming all carbs are bad. It’s about changing your perspective on food, building your foundation, adding what you need to your plate, and making every day easier for you.

If you’re ready for that, let’s do this together. We have open space for you to get started this week inside our Signature Nutrition Coaching Program. Get ready to feel your best, have the energy you’ve been hoping for, and the confidence in the kitchen and in your skin. Are you in? We are ready for you. Message us today to set up a short call to talk more about your goals and getting you there.

Carbs, good or bad for gut health?

Let us know your thoughts!

want to learn more about bettering your digestion and micro biome through healthy nutrition? Grab a seat in our nourish membership to join us for our class on February 18 at 7:30 on better health and digestion with a pelvic floor physical therapist!

Grab a spot in the membership by commenting member and also get access to our exclusive monthly challenges, recipes, resources, guides, and support to help you reach your goals without going crazy!

Raise your hand if you hate that bloating feeling as much as we do 🙋🏼‍♀️

While you might be searching the internet for home remedies and potions to fix the bloat, here are some of our FAVORITE ways to de-bloat naturally, without having to buy special pills and potions (let’s face it, we know they won’t work as well as they say they do!)

If you’ve been struggling with perimenopause bloat, bathroom habits changes, discomfort, and more, join us tomorrow night at 7:30 with our special masterclass with @Dr.rebecca.dpt.ryt where we are diving into the pelvic floor, gut health, bettering your digestion, and more!

Join the class now and get the replay if you can’t make it live! Comment CLASS for more info and to join us, class is HSA/FSA eligible

Prediabetes and insulin resistance going into remission is possible, but changes have to be made to help you get there

Megan came to us about 6 months ago after receiving some abnormal lab results. She had started to gain weight without changing anything with her diet or exercise, she had stayed active with playing golf and weight lifting, but something wasn’t right. She felt off and the weight slowing started to creep up

She called her doctor, went in for labs and get the call that her insulin level was 3x the amount that it should be, indicating that she was insulin resistant. That means her body was making insulin BUT her cells weren’t responding how they should be to the insulin so her body kept making more and more insulin with the hope that the cells would respond.

However, when we are insulin resistance and we have to make extra insulin to control our blood sugars, it can often result in weight gain as excess insulin can cause increase fat storage in the body. Megan felt stuck, until she reached out for help.

Within 6 months, we cut her insulin levels by 2/3 back down to normal range, no longer considered insulin resistant or prediabetic, and she started to see the weight come down, too.

Small changes were made to help her see results, but with the new labs she’s gotten- she’s feeling relieved!

If you’re someone who’s struggling with random weight gain despite everything staying the same, struggling to have the energy to stay consistent with meals, snacks, and exercise, and feeling stuck, it’s time to make a change!

Especially if you’re a woman in her 40s or 50s, insulin resistance is often occurring through perimenopause and menopause, Nourished with Emily can help youn stop it, reverse the weight gain, and feel your best.

Are you ready to make change? Let’s do this together! Get a FREE coaching call and goal setting when you comment GOALS and let’s figure out what’s going on for you.

#registereddietitian #insulinresistance #perimenopauseweightloss #insulinresistanceweightloss #insulinresistanceweightlossjourney #insulinresistanceweightgain #insulinresistanceweightlosstips

For the longest time, my mornings were rushed—grab a coffee, maybe a granola bar (if I remembered), and run out the door. But I always felt sluggish, bloated, and just *off*. Then I started making one small change: prioritizing fiber first thing in the morning.

Now, my mornings look a little different. I wake up, drink some water, and enjoy a simple chia pudding, a warm bowl of oatmeal with berries, or a smoothie packed with flaxseeds Not only does this help keep my digestion happy, but I feel more energized and less bloated throughout the day. ✨ It turns out, feeding your gut the right way first thing sets the tone for everything—your mood, energy, and digestion!

One of my favorites? Yogurt Chia Seed Pudding—easy, gut-friendly, and packed with probiotics + fiber!

🥄 **Simple Yogurt Chia Pudding Recipe:**
✔️ 1/2 cup unsweetened yogurt
✔️ 2 tbsp chia seeds
✔️ 1/2 cup milk
✔️ 1 tsp honey or maple syrup (optional)
✔️ 1/2 tsp vanilla extract (optional)
✔️ Toppings: fresh berries, nuts, granola

1️⃣ Mix yogurt, milk, chia seeds, sweetener, and vanilla in a jar.
2️⃣ Stir well, let it sit for 5 minutes, then stir again.
3️⃣ Cover and refrigerate overnight (or at least 2 hours).
4️⃣ Top with your favorites & enjoy a gut-happy breakfast!

What’s your go-to breakfast for gut health? Let’s swap ideas in the comments! ⬇️🍓🥣 #GutHealth #HealthyMornings #DigestionSupport #FiberForTheWin

If there’s one thing we aren’t, it’s the food police

Here at NWE, we’re all about teaching you how to have the balance between your favorite foods and the food that give you the nutrients that you need.

we are dietitians were no food is off-limits and the only thing you’re not allowed to have is food that has dirty or gone spoiled

We are the type of dietitians that are your best friend when it comes to food, not the enforcer

so if that’s what you’re looking for, you found us!

Reach on out and say Hi, let us help you on your journey to health💜

Did you know the difference?

Want to learn more about bettering your health through what you eat, have less gas and bloating, and feel your best every day? The nurse with Emily team is here to help you through building a better and more balanced approach to your health and nutrition without dieting. Say goodbye to restriction and say hello to eating food you love and feeling your best.

Head over to the nourished with emily site for more information (nourishedwithemily(dot)com)

#millenialmom #registereddietitian #healthyeating #weightlossgoals #healthyliving #womenlosingweight #weightlossmeal #weightlossmeal

Your gut health won’t thrive without these 5 things in your routine! Are you doing and monitoring these?

Ready to take your health through the next level? Improve digestion, reduce difficulties in the bathroom, and manage your stress? On 2/18 we’re chatting with Dr Rebecca Carey, DPT, PT on pelvic health, digestion, and more! Grab a spot in this class now and get the replay, or join the Nourished Membership and get the class included, as well as support from our team through group chat, recipes, feedback on tracking and more! Are you in? Comment CLASS for more info!

#guthealth #guthealthy #guthealthyfoods #guthealthmatters #guthealthyfoodshare

Thank you @scottsproteinballs for gifting me some of your delicious and allergen friendly protein balls!

If you’re a busy entrepreneur like me or just someone who’s on the go all the time, I highly recommend picking up a package of these and having.

another thing that released it out to me was that they partner with the breast cancer research foundation, which is a cause it’s very special to me as my mom is a breast cancer survivor, and both of my grandmothers have battled breast cancer.

While they aren’t in store near me at all, you can head on over to their website and get some delivered!

Thanks @scottsproteinballs for sharing!

When’s the last time you said that or felt that way? Has it been months? Years? Since before you had kids? Maybe you’ve never felt completely confident in your skin.

That can change. Kathleen has been working with us for 9 months, has lost over 40 pounds now, fitting into a dress she hasn’t worn since before she had kids, and not worrying about food every single day.

She’s found her groove and consistency with meals, exercise, balancing life with 2 kids under 3. And is in it for the long haul. She’s showing up for herself every week, not aiming for perfection but trying to stay as consistent as she can with the healthy habits she’s formed.

She isn’t nervous about going away anymore and having it wreck her diet or plans.

She’s found her groove an is feeling her best. This can be you, too. You can finally feel confident again in your clothes and in your skin. You can wear that dress you’ve been dying to wear. You can have the energy to play with your kids after work.

Something just has to change in order to get there, Nourished with Emily can help you make that change and start feeling your best again. Set up your free 1:1 call to talk more about your goals, getting you there, and how we can support you. It’s time to do something for yourself, and this is for you.

Are you ready to try something you’ve never done before? Let’s do it.

Come grocery shopping with me!

After we hit wegmans together…

Join us inside the Nourished Membership for a great conversation with @dr.rebecca.dpt.ryt on pelvic floor and gut health on 2/18! This conversation is exclusively inside The Nourished Membership, which is only $29/month with no minimum commitment! AND you get access to RDs in your back pocket, food tracking with feedback and support, recipes, resources, guides and exclusive trainings all month long to help you reach your goals while making it easy

Are you in? Comment MEMBERSHIP for more info!

Imagine waking up every morning, not feeling rested or like you slept at all, so bloated your pants feel uncomfortable, and like most things you eat set your stomach off

You may not even have to imagine because many women who work with Nourished with Emily come to us feeling this way. Feeling uncomfortable in their own skin, bloated by eating even healthy food, and exhausted all the time.

What causes this?
- not eating enough consistently (if you under eat on the week days and overeat on the weekend- this might be you!)
- Diets high in added sugar (this can prevent the growth of good bacteria by killing them off and causing the harmful bacteria to grow)
- not getting enough probiotics in through your diet (these are the good bacteria that can help you feel good, boost immunity, and digest better!)

Inside our Signature Nutrition Program, we walk through your healthy habits currently, your goals, what your routine looks like daily, the variety of your meals, and more. You get the personalized approach, accountability, and support you’ve been looking for for lasting change that doesn’t cause you to feel or go crazy.

Get the support you’ve been looking for to feel your best every day, feel confident and NOT bloated in your favorite jeans, and be able to maintain the progress. Are you in? Let’s set up a free call today and as a 1:1 signature client, you get access to our class this month on gut health and the pelvic floor. Let us help you!

Save this and share it with a friend!

Looking to better your GI health and feel your best every day? Start incorporating these things from our healthy gut starter pack.

Want more info on building a healthier gut and better digestion without scary supplements or spending a fortune? Join the Nourished Membership this month for only $29/month with no minimum commitment and get access to our 75 minute deep dive training with Dr Rebecca Carey, PT DPT, who specializes in gut health, pelvic floor, and more! PLUS you get access to RDs in your back pocket for questions, support, community resources and challenges like our hydration challenge happening now, recipes, resources, and food tracking with our feedback for support and guidance.

Are you in? Comment Membership for more info and to join!

#guthealth #gutmicrobiome #guthealthmatters #guthealthmatters🌱 #healthyliving #easynutrition #easyweightloss #supplementfree

“I haven’t been taking my probiotic like usual and I feel gross. My GI tract is out of control, I am not going to the bathroom as normally as I do, and I’m craving sweet foods constantly. What is going on?”

Erica came to us with this exact situation and question last week. Their probiotic supplement they take religiously had run out and they haven’t been able to get to the store to replenish so they went all week long without it. Within 2 days, they noticed more gas, less trips to the bathroom, and a feeling like pit in your stomach all day long.

So, is missing the probiotic for a few days really the issue?

Our answer: It can be.

Our gut is extremely acidic and an hard environment. When we don’t replenish the good bacteria regularly, we can experience an imbalance of the environment causing some not-so-pleasant issues.

Two major things can impact our gut health the most: the regular exposure of probiotics and the consistent intake of prebiotics to help FEED the probiotics.

That means, we need to focus on increasing and maintaining our probiotics like a supplement, yogurt or fermented dairy, sauerkraut, kimchi, and other fermented foods. The fermentation helps to grow the good bacteria.

Then, we feed them through healthy fibers like fruits, vegetables, and whole grains. The good bacteria actually eat the probiotics to stay strong and help the gut balance.

If we aren’t getting those in and we are having more
- sugar
- processed foods
-alcohol

We can actually kill off the bacteria we so desperately need.

What you and Erica can do?
- Restart the probiotic (or start one!)
- Increase good fiber intake and probiotics through food
- stay hydrated
- work on lowering your stress

Gives these a try and let us know how it goes! For more help with your gut health and pelvic floor, join us on 2.18 inside the Nourished Membership for a 75 minute training and conversation on get health and the pelvic floor. Only $29/month gets you access to an RD in your back pocket, food tracking with feedback and support, recipes, guides, community, and more! Are you in? Comment MEMBERSHIP for more info!
Follow our team for more tips, tricks, and support!
PC: shpbrandbash

Gut health is more than just taking a pill or powder

It’s actually all about the food you eat and the balance of nutrients!

Can you increase these three things today?

Join us inside the Nourished Membership for a great conversation with @dr.rebecca.dpt.ryt on pelvic floor and gut health on 2/18! This conversation is exclusively inside The Nourished Membership, which is only $29/month with no minimum commitment! AND you get access to RDs in your back pocket, food tracking with feedback and support, recipes, resources, guides and exclusive trainings all month long to help you reach your goals while making it easy

Are you in? Comment MEMBERSHIP for more info!

All February long we will be chatting about gut health, what it is, and how we can better our bodies and microbiome for overall health!

Let’s start with 5 signs your gut needs some support. Are you feeling any of these symptoms or things happening in your life? If so, we might need to make some small changes!

Get access to our masterclass on Gut Health and the Pelvic Floor with Dr Rebecca Carey PT, DPT inside our Nourished Membership! For only $29, you get access to this masterclass helping you start to feel your best, and all the great things the membership has to offer like food tracking with your feedback, monthly classes, recipes, resource, community support and more for change. Comment MEMBERSHIP for more info!

#membership #nourished #guthealth
#healthygut #gutmicrobiome #registereddietitian

I’m taking Green’s powders for a month so you don’t have to!

follow along for a dietitians honest and science based review on green powders, and if you should be taking them 💜

#bloomgreens #athleticgreens #greenspowder #supplementreview #registereddietitian #millenialmom #healthyeating

Have a dress in the back of your closet you've been dying to wear again but just can't make it work?

Kathleen has been working with Nourished with Emily for 8 months now, not only has she lost 40+ pounds throughout our time together from:
- eating more and eating consistently
- adding in a consistent exercise routine doing things she loves
- Eating regular snacks to prevent cravings
- staying well hydration
- and prioritizing sleep

She also is seeing the body composition changes that have helped her feel more confident and comfortable in her skin and clothes. With a professional conference coming up and needing to be on your A-game with work, there's something special about a confidence boost of wearing a dress you haven't worn in years!

We are so proud of Kathleen and her progress. If you've got a closet full of beautiful clothes you've been dying to wear and want to feel like your self again, Nourished with Emily is here for you! Let's set up a free call to talk more about your goals and getting there on our FREE goal setting call.

Are you in?

3 things you can do for sustainable weight loss, are you in?

Let us help you achieve your health and wellness goals! Are you ready to lose weight without the stress of dieting? We are here to help. Let’s set up a free get to know you call to talk more about your goals and getting you there in our signature nutrition coaching program! Comment COACH and let’s set up that free call

Picture this: you're losing weight steadily each week, feeling good and actually have the energy to play with your kids after dinner time

You're eating balanced meals that were easy to plan and hit the spot every time

You try on a sweater you haven't worn since last year and are pleasantly surprised that it fits and you're feeling confident in it to wear it out this weekend with friends

All of that can happen for you WITHOUT counting calories all day long and here's how you can start!

If you're not doing these 5 things it's time to give them a try and see what happens.

Want to make weight loss even easier? We're here to help! Send us a message and let's set up a time to work with you and get you started on your goals. Are you in? comment GOALS and get a free call

You’ve tried eating only 1200 calories before for weight loss, and how did that go in the long run?

Not to be harsh BUT you need to eat more than 1200 calories, and you can, if you want to lose weight and keep it off.

Why is that? 1200 calories is a deep and severe deficit for many people and we know that deficits are how we lose weight. BUT, too deep of a deficit and for too long will actually HURT your metabolism and body more than help it in the long run. Why is that?

**our bodies and metabolisms are fluid, if you eat in too deep of a deficit for too long, or keep cutting your intake back further and further, your body stops doing certain things to conserve energy like
— Impacting your sleep
— Inadequate digestion with more gas, bloating, constipation, and diarrhea
— Low libido
— inability to focus
— Change how your body utilizes the nutrients

** if we are in a deficit for too long, that’s what we will have to stay at to maintain your weight loss. Sure you could eat 1200 calories to lose the weight, but once you lose it you’ll want to go back out to eat again and have dessert and burgers right? 1200 calories won’t support that in the long run triggering weight gain

What will actually work? Going through our Signature Nutrition Coaching Program and working with us 1:1 in a MILD deficit while you help your relationship with food, eat balanced meals, and don’t give up your favorite things in the process. We have a spot with your name on it and we have time to chat with you this week to talk more about your goals and getting you there. Are you in? Send me a message or comment COACHING and let’s set up a time to talk more about your goals and getting there.

The biggest problem isn’t over eating, it’s actually people not eating enough not eating consistently.

nine times out of 10 we’re telling your clients I need you to eat more. Because when we’re eating small meals, skipping meals and trying to restrict as much as we can, we’re actually hurting our metabolism by causing metabolic adaptations rather than supporting it by eating consistently. The answer to weight loss isn’t always eating less and exercising more. It’s actually making sure that you’re eating enough, in a deficit, and supporting healthy lifestyles and behaviors in the process.

if you’ve been dieting for a while, and you failed to see the scale move, we’re here to help! Let’s connect and talk more about your goals, what you’re looking for and how to make them happen.

You don’t have to think about your weight or dieting every single day for the rest of your life, let’s help you build a sustainable path to reach your goals and stay there💜

GIRLFRIEND… CUT THAT OUT!!!

And SAVE this as a reminder on tough days!

You know what I am talking about, someone will throw you a compliment, like “Your lunch looks delicious, I wish I could make things like that!” or “Wow you look amazing in that dress, you’re so confident and glowing”

Once you hear that, the first thing out of your mouth is, “Thanks but I don’t think so. I still have a long way to go”

Or “Eh, it’s just something I quickly threw together, it’s alright”

As women, we are SO quick to discredit ourselves and our accomplishments. I hear it so often from my clients as well! They will have a very consistent week with exercise and prepping delicious and nutritious foods but maybe they didn’t hit their step goal or drink that extra cup of water so they say “this week is a wash, I didn’t hit everything.”

We have to be PROUD of how far we’ve come, what we have accomplished. I cannot expect perfection and I surely don’t expect it from my clients

What I do expect is CONSISTENCY. If you can consistently show up for you and your health, that’s when you start to see results.

So PLEASE, stop staying “yeah but, to every compliment and start saying “thank you, I have worked really hard!”

If this resonated with you, let us know in the comments! If you’re ready to feel confident in your skin and in the kitchen through counseling, education and support, let’s set up a free call to talk more on your goals and getting you there! Message me and let’s do this!

PC: @shpbrandbash

Setting the right goal for weight loss is important if you’re wanting to keep the weight off and feel your best

Ready to set goals that set you up for success? Work with us 1:1 inside our Signature Nutrition Coaching Program where you get the accountability, support, and guidance to set the right goals for lasting success.

are you ready to feel your best every day? Let’s set up a free call to talk more about your goals and getting you there

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Be Healthy, Be Happy