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.

Learn More

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Struggling to lose weight even though you’re trying hard?

You might be sabotaging your progress without even realizing it. 😬

These 6 signs are super common — especially for busy women trying to do *everything* perfectly.

💡 Remember: weight loss doesn’t have to mean restriction, guilt, or doing it alone.
Sustainable results come from consistency, not perfection.

👉 Ready to break the cycle and feel like *you* again? Join the Nourished Membership for real support, real food, and real progress.
[Link in bio] 💛 #NourishedWithEmily

The scale does not have to be the end all, be all and here’s how you can track your progress without stepping on the scale

looking for the support and accountability to start making change and seeing progress like better energy and your clothes fitting better every week? Nourished with Emily is here to help! our upcoming Masterclass on May 20, metabolism makeover will help you work on boosting your metabolism through small and easy change. Comment CLASS for the link to join!

You’re “good” all week… until the weekend hits.
Then it’s cravings, no energy, and the feeling that you’re starting over again every Monday.

Tess was stuck in that cycle for years.

She had done all the diets.
Tracked, restricted, cut carbs, skipped meals.
By the time we met, she was eating barely 1000 calories a day—and still struggling with cravings, low energy, and afternoon crashes.

It wasn’t a lack of willpower.
Her metabolism had adapted to years of under-fueling.

After just one call inside our 1:1 program, Tess started making real changes—without another diet plan.

✅ She’s eating regular, satisfying meals again
✅ Her hunger feels steady and her energy lasts all day
✅ Her weekends feel in control (without tracking every bite)
✅ And she’s already down a few pounds—in just 3 weeks

This is what happens when you stop trying to eat less
and start learning how to fuel your body well.
And it’s exactly what we teach inside the Metabolism Makeover class.

If you’re tired of starting over every Monday,
drop CLASS in the comments and we’ll send you the link 💬

Is sabotage holding you back from reaching your goals? Give today’s post a read and let us know your thoughts in the comments!

Want to help BOOST your metabolism and learn the rules of weight loss that can help it last? Our next Masterclass is on May 20th at 7:30 pm, Metabolism Makeover is giving you the understand of HOW to boost your metabolism, why it’s slowing, and the nutrients you NEED it keep it healthy. Comment METABOLISM for the link to join us!

75% of people are nicer and more understanding to other people than they are themselves when making a mistake.

That means you’re more than likely being a jerk to yourself. We have to work on this, we have to be kinder, more understanding, and motivational versus demotivating When you’re trying to reach your goals.

Let Nourished with Emily help you get there, help be your cheerleader along the way and help you see the results that you’re looking for without adding stress into your life. Comment GOALS to set up a free call today!

✨ Client Spotlight ✨

Meet Jillane, a Nourished With Emily 1:1 coaching graduate who experienced a whole new level of support 🙌

💬 “It felt like Emily actually cared and tried to navigate specific needs for me specifically.”

That’s the heart of what we do here, personalized nutrition and mindset support that meets YOU where you're at. 💜

Curious what that kind of support could look like for you? Let’s chat. 💌

#NourishedWithEmily #ClientSpotlight #NutritionSupport #WomensWellness #PerimenopauseSupport #WeightLossJourney #SustainableWellness

I know what diet will actually last!!!

It’s the one that you feel like you can actually stick with for the rest of your life. Not something that you have to hop on or hop off of, not something where you can only be good with it. Monday through Thursday, it should be whatever you can stay consistent with Long after you’ve lost the weight.

Are you ready to find weight loss That’s built around you and for you? Let Nourished with Emily help you get there. Set up a free goalsetting call today where we can talk more about your goals and making them happen! Comment GOALS

3 red flags to look out for when trying a new diet to make sure it’s sustainable!

What red flags have you seen? Tell us in the comments below!

I KNOW you want to lose as much weight as possible as fast as you can, you’ve been struggling, feeling discouraged and disgusted with yourself for too long. But, if we go the unsustainable, extreme, and not helpful approach, did you know that you’re 95% likely to fail and gain the weight back?

You wouldn’t take a medication with a 5% success rate would you? I wouldn’t.

Work with a team that has the training, the knowledge, the experience, and the support to help you take the sustainable and lasting route through building a path for you! Are you ready? Comment WEIGHT and we can set up a free goal setting call today!

Diane was struggling.

She wanted SO badly to lose weight, after years of feeling discouraged and disgusted with herself.

Every Monday, she’d hit reset.
“This week will be different.”
But by Friday? Same cycle. Frustrated. Defeated. Done.

Her mistake?
She only set one goal:
“I’ll lose 1–4 pounds this week.”

When the scale didn’t move, she felt like a failure.

But here’s the truth, we can’t control the scale.
Not day to day. Not even week to week.

What we *can* control:
✔️ How we fuel our body
✔️ Creating a realistic deficit
✔️ Movement and consistency
✔️ The habits that drive results

Once Diane shifted to process goals, everything changed.

And that’s exactly what we help you do inside 1:1 coaching with Nourished with Emily.

Ready to stop spinning your wheels and finally make real progress?
✨ Apply now and let’s change the game, together.

#LinkInBio #NourishedWithEmily #SustainableWeightLoss #WomensHealth

Run for the hills if you see any of these 6 diet red flags, keep reading for why!

- One Size Fits all Approaches don’t take into account you and your unique health and diet history! You are not cookie cutter and nor should your healthy approaches and goals be!

- Credentials are SO important, the Registered Dietitian credential is in place to help PROTECT you from bad recommendations and biased. Our job is to take the nutrition research and translate it to your life and then allow you to decide what path you want to take

- Can we stop demonizing fruit already??? Fruit has fiber which slows down digestion and promotes fullness while providing vitamins and minerals, too!

- You wouldn’t/don’t want to cheat on your significant other, why are you promoting cheating on your plan to better health? And, why would you if you get to each what you like!

- 1200 calories is LITERALLY not enough for you to even lay in bed all day and have your body do all the things it needs to. When you go that low, and even lower, you hurt your metabolism, not help it.

- Supplements are meant to SUPPLEMENT a healthy diet, which is the foundation, not the answer to what’s going on. Anything that REQUIRES you to spend $100s+ every month but doesn’t talk about nutrition, is the real problem!

Which red flags do you see often? Tell us in the comment below! If you’re looking to escape the red flags and hit your goals, let’s set up a time and talk more about your goals and getting you there! Message me today and let’s get you started!

I didn’t do the one thing we tell all of our clients to do…

And here’s how it turned out!

What’s on your meal plan for the week ahead?

Your goals don’t have to go down the drain just because you’re at a party!

Here is our exact strategy we share with our clients before they head out to their next get together or event.

We challenge you, instead of “saving room” and skipping meals throughout the day to instead, treat your day, like normal and go with the flow.

if parties and weekends are your biggest downfall with hitting your goals, shoot us a message and let’s talk more about how Nourished with Emily can help you reach your goals without headaches or starting over

Comment GOALS

Do you have to eat “clean” every day??

Here’s our answer!

if you feel like the weekends are what throws you off from your goals and hold you back, Nourished with Emily is here to help.

Work with us inside of our signature nutrition, coaching program where we can dive into healthy and balanced meals and routine planning for you to reach your goals with ease.

Are you in? Comment WEEKENDS and let’s set up a free call!

Weekends don’t have to throw you off track. ✨
Here are 5 simple ways to stay consistent with your health goals — even when life gets busy:

1️⃣ Keep a loose routine
2️⃣ Plan at least one balanced meal
3️⃣ Stay hydrated
4️⃣ Make room for fun foods
5️⃣ Get enough sleep

Want help actually doing these things? 👀
Our FREE Nutrition Starter Guide gives you everything you need — meal planning templates, Costco grocery lists, and simple tips to make your nutrition easy and realistic.

📥 Grab your free guide now and feel more in control (without being perfect!) — L!nk in our bio now!

#nourishedmembership #weekendwellness #busymomnutrition #mealplanningmadeeasy #costcogrocerylist

Weekend mornings can be chaos—but your nutrition doesn’t have to be. 🙃

This high-protein breakfast sandwich is my go-to when I want something quick, satisfying, and packed with fuel:
🍳 1 egg + 2 egg whites
🧀 1 slice of cheese
🍗 chicken sausage
🌾 whole grain English muffin
= 43g of protein to keep you full, focused, and on track 🙌

Perfect for those busy weekends when you're running errands, shuffling kids, or just trying to keep things together.

Want more ideas like this to help your weekends feel less off track and more in flow?
📥 Grab our FREE Nutrition Starter Guide — it’s full of meal planning tips, grocery lists (Costco included!), and simple ways to stay consistent. l!nk in bio

#highproteinbreakfast #weekendwellness #busymomhacks #nourishedmembership #mealplanningmadeeasy

“I do great during the week... but the weekend just throws me.”

That’s what Stacey said when we first started working together — and I hear it all the time.

During the week, Stacey had a routine.
She prepped her meals. She stayed on track with movement.

But once Friday night rolled around?
Her structure disappeared.

She’d sleep in, skip breakfast, stay up late, and by Sunday night she’d feel like she had totally lost her steam — frustrated that the same cycle kept repeating itself.

And here’s the thing: it wasn’t about lack of willpower.
It was about lack of a plan that worked with her real life.

Together, we focused on small but powerful shifts:
🌤 Waking up around the same time each day
🐾 Getting out for a quick dog walk to anchor the morning
🍳 Making sure breakfast was easy and ready to go
🥪 And giving herself permission to eat the foods she actually enjoyed — not just “weekend treats,” but every day

Because most people don’t actually blow it on the weekend because of one meal.
It’s the skipped breakfast, the all-or-nothing thinking, the “I’ll start again Monday” mindset.

But when you learn how to fuel your body consistently — with food you like and a rhythm that works for you —
you don’t need to start over every Monday. You just keep going. 🙌

This is exactly what we help you with inside Nourished with Emily — and it’s also why I created our free Nutrition Starter Guide.

✨ It’s packed with realistic tips to make weekends (and weekdays) easier: from planning templates to Costco grocery lists and more.

📥 Get your free guide + join our email list for weekly support that actually helps you stay consistent — L!nk in bio for this!

You don’t need to be perfect to make progress — you just need a plan that fits your life. 💛

#nourishedmembership #weekendwellness #busymomnutrition #realisticweightloss #nondietapproach #nutritioncoach

Feel like weekends always throw you off track?
You're not failing — you just need a better plan.

Swipe through for 4 ways to stay consistent with your health goals on the weekend (without giving up fun or flexibility):
🛒 Grocery shop with the weekend in mind
📋 Plan your meals
🏃‍♀️ Get active in a way you enjoy
🍳 Eat breakfast to set the tone

These small shifts can make your weekends feel *less chaotic and more intentional.*

✨ Want more support like this? Grab our **FREE Nutrition Starter Guide** with meal planning tools, grocery lists (Costco too!), and realistic tips to make your nutrition easier — all in one place.
📥 Link in bio!

#nourishedmembership #weekendwellness #busymoms #sustainablehealth #weightlosswithoutdiets #realisticnutrition #mealplanninghelp

Let’s go out to eat on the weekend and still hit our goals!

Need help staying consistent on the weekends without sacrificing your progress? Let’s chat! Let’s help you build a plan to keep you consistent without having to go off the rails every weekend. We will teach you how to listen for hunger and fullness cues, lose weight while eating your favorite things, and build a plan that meets your goals. Are you in?

Friday was full of fun, sharing my passion with other RDs exploring at @eatrightma, and exploring some of Boston!

Some of what I enjoyed for food today:
- Starbucks potato egg bites with a latte
- chocolate covered almonds
- a delicious farro, corn, and tomato bowl from @tattebakery
- beers with a friend
- clam chowder and fish tacos

All delicious with no guilt!

If you’re ready to feel confident everywhere in your food and how you feel, bust food guilt, and hit your goals, let us help you!

If you or someone you know is looking for a speaker on easy wellness strategy to boost employee engagement and productivity, teach effective networking for business building, or need a panelist on health, wellness, and entrepreneurship- I’m your gal! Let’s talk about it in my messages💜

Ever wonder what an RD has on her grocery list each week? Here are my staples every time we hit the grocery store!

What are your grocery staples each week? Let us know in the comments below and share what you’ve prepped for the week!

Three things you can do, that have nothing to do with cooking, that can make meal prepping easier for you

Will you try this for the week ahead? Let us know your meal prep hack!

#mealprep #mealplanningtips #healthyeats #healthyeating

Here’s our EXACT check list for meal planning and prep, save this and use it this weekend for shopping!

Want 200+ recipes at your fingertips, community support, food tracking with feedback, video library, Q and A support, and a dietitian in your back pocket? Consider joining the Nourished Membership at only $29/month with no minimum commitment! Comment Membership for more info and to join!

Need help deciding what your meals should look like? We got you! Save this

Need help with making meals more fun, satisfying, and delicious? We are here to help! Join us inside the Nourished with Emily Nourished Membership for only $29/month and get access to our platform with food tracking and feedback, recipes, resources, monthly calls, and more! Comment Membership for more info and to join us

This pizza bean salad is DELICIOUS, fiber filled, has protein, and can fit in a Mediterranean style eating 🍽️ plan!

Here’s what you need:
2 cans rinsed cannelini beans
1 pint of grape tomatoes halved
1 jalapeno diced
1/2 red onion diced
6 ounces mini mozzarella balls quartered
1/2c Turkey pepperoni sliced
1/4c basil sliced

For dressing:
2 cloves garlic minced
1 tsp Dijon mustard
2 tsp hot honey
2 tbsp champagne vinegar or rice vinegar
3 tbsp olive oil
1 tsp oregano

Whisk and pour on top of the salad and toss, refrigerate and enjoy!

Would you make this salad? It works great as a side dish for veggies and starchy carbs

#pizzasalad #beansalad #millenialmom #registereddietitian #weightlossgoals #healthyliving #womenlosingweight

Don’t make these mistakes with meal prepping for the rest of this week or next week!

Let us know your meal prepping hacks down in the comments below

If you need help with planning and prep, we are here to help you get there without adding stress to your plate. Send me a message and let’s chat more about your goals and getting there

💡 Did you know? You can use your HSA or FSA to invest in 1:1 nutrition coaching with me! That means less money out of your pocket while getting expert, personalized support to finally reach your goals. 🎯✨

If you’ve been putting off getting help because of cost, this could be the perfect way to start! With customized guidance, accountability, and a plan made just for you, you can be feeling better as early as next week.

📅 Let’s chat! Book a **free goal-setting call** today, and let’s map out your next steps. Link in bio! ⬆️

#NourishedWithEmily #1on1Coaching #NutritionSupport #HSAFSA

Let’s deep dive into cravings and willpower and what they really mean

Want help navigating your cravings, feeling your best every day, and not feeling like food and sweets are all you can think about? We are here to help!

Work with us inside our signature nutrition coaching program where you get the accountability, guidance, and tools to reach your goals. Comment CALL for a free goal setting call today

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Be Healthy, Be Happy