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

Services

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!

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This is mindful eating in action.

Last night, my husband and I went to a popular burger yesterday for dinner. Most restaurant burgers, and meals, are usually 2-3 times what is actually recommended to be ate.

This burger was 8 ounces, I like to stay around 3-4 ounces of protein per meal. When the meal came, I was so surprised to see the burger already cut in half and displayed. This made it easier to know how much I was having and stick to what we teach clients.

✅ try to cut your portion in half
✅ eat slowly to enjoy
✅ try and put your fork down between bites
✅ listen for your fullness cues like
—your body changing how it perceives the taste of your food
—becoming less interested in the food
—and the fullness sensation
✅ask for a box

By following these things, I walked out of dinner feeling satisfied but not uncomfortable. I even had a few fries too but left most for later.

Weight loss doesn’t have to mean getting rid of all your favorite foods, ditching meals with friends, or white-knuckling it through life around food just to gain it back after the diet.

It’s about learning how to listen to our bodies, make changes that can seamlessly fit into your routine, and learn how to eat for life.

This is part of what we’re teaching you inside of our eight weeks small group coaching program that’s kicking off tomorrow and we would love to have you inside!

If you’re ready to join, ditch the restriction mindset, and start actually enjoying meals again, this is for you!

Comment group for more information!

Healthy meals can be tasty and easy, if protein is what you’re needing, these can help!

Follow for more sustainable weight loss tips that don’t take away your favorite foods!

What were support and accountability? Think about joining our eight weeks group coaching program kicking off on January 20! We’re helping you build your Nutrition foundation without having nutrition take up more time or energy. Are you in?

“I haven’t binge ate in months!” When’s the last time you said or thought that? Binge eating and overeating is more common than you think, especially if you’re an emotional eater like our client Jean was.

When Jean started with Nourished with Emily, her emotions dictated her eating, her meals, and in turn, her health. Her emotional eating caused her to gain weight, carry more stress, and see food as a way to change how she felt- even though it really never did take away the frustration or annoyance she felt.

Since working with us, Jean has:
- Kicked the binge eating habit
- Became more mindful around meals and snacks
- Rates her hunger and fullness cues before and after she eats inside our app to help her determine if she’s hungry or needing to channel her energy elsewhere
- She’s losing weight steadily and increasing her strength through classes
- She’s reduced her sugar intake while still enjoying a tea biscuit daily and hitting her protein and fiber goals
- More energy than she ever has!

Jean has been crushing it inside our program, and you can do it too! Building a better relationship with food starts with one small step- building a nutrition foundation that can support health versus support diet culture.

Nourished with Emily is here to help, let’s do this together! Claim one of our final spots inside our 8-week small group program today and make the next 8 weeks your healthy start to 2025. Comment GROUP for more info!

Chips are NOT off limits when you’re working to be healthier and more confident

In fact, chips can be part of a healthy diet. The trick is planning them into your day and keeping them portion controlled.

consider grabbing the individual bags, or if having a huge pack of them in the house feels intimidating, by individual bags, about enough for a week and portion them out into your lunch every day. You can have chips and still see results! We can help you💜

follow for more easy nutrition tips to help you lose weight and keep it off

If you’re like me and you have the same conversation every single week trying to figure out what you’re going to make for dinner, this is the answer to your question!

Setting up themes for the week can be a great and easy way to help take the task out of deciding what you’re going to be eating

What themes are we missing? Tell us below!

Want more from NWE? Get on our email list and get 12 easy recipes and our meal planning guide sent right to your inbox. Comment MEAL PREP and I’ll send it over!

Mary was struggling with emotional eating when she came to Nourished with Emily. The stress of putting her kids to bed and them fighting to stay up longer, or dilly dally in the bathroom, and struggling to settle in, made bedtime the hardest hour of the day. After the kids were finally tucked in and quiet, she would find herself walking straight to the pantry for a sweet snack to help her settle in and relax.

But for Mary, she couldn’t have just 1 piece of chocolate or 1 cookie, it always turned into many. Many times, she couldn’t even count what she had or how much, time flew by when she was standing at the pantry door trying to get some solitude.

This habit led Mary to gain 10-15 pounds every year. When she came to NWE, she knew something had to change. She couldn’t be doing this every year as the more weight she put on, the more she struggled to be able to get around and play with her kids, find clothes she actually liked, and feel confident enough to be in pictures.

Mary buckled down, and said- I know I need to change my relationship with food because that is what is making everything else so difficult. It’s why I’m failing every week. Mary started to do these 5 things, one at a time starting with consistent meals, and she found that the emotional eating stopped. She used to not be in control of eating, it was something that was just happening, and now she’s conscious of her eating, her emotions, and how she’s feeling everyday.

That can be you, too. We’re diving deeper into this inside our 8-week small group program. We start next week, time to join us. Are you in?

#membership #smallgroupprogram #weightlossgroup
#weightlosssupportgroup

Here’s how you can get started with mindful eating today!

need help practicing mindful eating? We’re diving into this inside of our eight weeks small group coaching program that’s kicking off on January 20! Limited space available we’d love to have you join us.

Comment group for more information!

A mentor once said to me, failed to plan, plan to fail.

Ever since then, I’ve made that part of my motto for every week with work and with our home life

this week we’ve prepped up some oatmeal, Mediterranean bowls for lunch, an easy, simple dinners that can be whipped up in minutes

Having these things on hand make it so much easier for us when life gets busy and work gets hectic

Need some help meal planning and prepping for success? We’re covering this topic and so much more inside our 8-week small group program kicking off in 1 week!

Let us help you build your Nutrition foundation so that you can feel your best, make progress through the new year without falling off the wagon, and make weight loss feel as easy as it should be!

Comment GROUP for more info!

On the left, I was letting food run my life and emotions. It was my coping strategy through a stressful and unhealthy relationship because it was something that helped me feel better. Even though that food was not balanced, or portioned controlled, or had enough protein or fiber for health.

My relationship with food was in the tank as I struggled through a relationship that wasn’t serving me. Late night eating, overeating, more alcohol. Anything to feel good.

Our relationship with food, how we view and use it to change our emotional and physical state, is often deep rooted and hard to navigate. It starts when we’re young with how our parents talk about food and present it. If your family rarely ever had sweets in the house or only had a meal together when it was out, it can change how you think about food.

Inside our 8-week small group program, we start to dig into your relationship with food and teach you strategies to have more mindfulness around meals and les autopilot/copping through food.

One of our favorite strategies to teach is the 5 second pause where you ask yourself: where am I? What am I feeling right now? Will food change how I feel right now? Am I hungry?

Creating more time around eating rather than just eating to eat can help you naturally lose weight and get more of what you need.

Need help navigating your relationship with food? We’re here to help! Start diving in and building yours inside our 8-week small group program kicking off on Monday. A few spots remain, comment GROUP for more info!

#healthylifestyle #relationshipwithfood #healthymindandbody #lastingnutrition #sustainableweightloss #supplementfreeweightloss #realweightloss #relationshipwithfoodcoach #relationshipwithfoods

Breakfast has never been so tasty or easy!

What more healthy recipes that are easy, delicious and made with things you actually like? Our nourish membership gives you access to dietitians in your back pocket to get personalized support and accountability, recipes, like the one above, resources, video trainings, and more to help you be successful.

The nourished membership is only $29 a month and it’s an easy choice to help you get started crushing your goals.

Comment Membership for more information and to join us!

Food Guilt does not help you reach your goals, but here’s what can.

Need help ditching the food guilt and starting to feel your best every day? Our 8-week small group program is kicking off in 1 week and we’re focusing in on building your nutrition foundation for lifelong success and reaching your goals like weight loss, meal prep, better energy and more.

Space is limited and we can’t wait for you to join us! Comment GROUP for more info! #millenialmom #millenialgirl #healthymoms #busymomlife #millenialgirlmomfamily

🚨 8 Weeks. 8 Spots. Your Transformation Starts January 20th!

✨ Imagine feeling more confident, less stressed, and finally in control of your health. This isn’t just another program—it’s a supportive journey with a small group (just 8 people!) and personalized tools to help you succeed.

Here’s what you’ll get:
🌟 Weekly 1-hour sessions to tackle stress, meal planning, and weight loss.
🍳 Easy, delicious recipes to simplify your life.
🧑‍🤝‍🧑 Encouragement and accountability from a close-knit group.
🎥 Lifetime access to recordings so you’re never behind.

We kick off January 20th, and spots are filling FAST! Secure your place now for $500 or 4 payments of $125 before the price goes up on Friday.

💌 DM me “READY” or click the link in bio to join today! Let’s make this YOUR year! 💪

#HealthJourney #SmallGroupProgram #MealPlanningMadeEasy #StressFreeLiving #TransformationJourney

There’s a lot of money being throwing into marketing for diets like noom, WW, optavia, and more. Don’t fall victim to their empty promises and ask for what their long term success rate is post program.

Actually, WW has a very low success rate once you graduate the program, keto is the most tried and retried diet (meaning it doesn’t work long term), and Opatvia makes you pay $400 a month for crappy bars for the rest of your life.

Not worth it!

Build your foundation for health, feel confident, and make real and lasting progress while making a path that’s meant for your success

Nourished with Emily is here to help! Our eight weeks small group coaching program kicks off in just over a week and we have a couple remaining spots with your name on it!

Build your Nutrition foundation so you can fill your best all year long, and actually graduate from a program versus having to be a lifetime member.

Comment group for more information and to join!

Skipping meals is never better than having an imperfect meal or one that might not be the most nutrient dense

We’re human, we can’t be perfect all the time, but we can be fed!

Will help you with mastering this inside of our eight weeks small group coaching program kicking off on January 20.

Let us help you build your nutrition foundation, feel your best in any eating situation and hit your goals without added stress.

Are you ready to join us? Space is limited and only a few spots remain. Comment group for more information!

I used to think being healthy was eating as little as possible. It was to starve yourself to make your body fit into the ideals of another person or what society puts on us. Having that mentality hurt me, my healthy, and took me out of things I loved for a while.

Being healthy and taking care of yourself isn’t about restriction or making your plate the healthiest it can be it, it’s about fueling for life. I had to see a dietitian myself as part of my ED treatment in high school. I then had to go to college to learn about nutrition because we aren’t taught it in school. In fact, the time spent on nutrition and healthy eating is dwindling to just over 2 hours now in a full school year.

You’ve probably felt that healthy eating and dieting has been about eating as little as possible, sitting out of meals with friends or celebrations with families for the risk of over doing it or over eating. You’ve felt cravings and felt like you couldn’t stop eating at times, especially on foods that you’ve been told are bad.

It doesn’t have to be your narrative any more. You don’t have to give up everything you love like dessert, your coffee, breakfast, or meals out to see results. We can teach you how to go and enjoy it all while seeing results. You need a nutrition foundation that doesn’t demonize carbs or take away your coffee. You need to fuel for life.

Nourished with Emily can help. Our 8-week small group program is kicking off in just 2 weeks and we have limited spots available for you to join us. Claim your spot now, build your nutrition foundation, and get a payment plan to break it up into 4 payments of $125. You can take care of yourself this year and see results. Nourished with Emily is here to help you get there.

Comment GROUP for more info or send me a message.

#weightlossmealprep #weightlossmealplan #weightlossmeals #weightlossmeal #mindfuleatingweightloss #mindfuleatinghabits #mindfuleatingcoach #weightlosscommunity #weightlossinspiration #fatlosscoaching

Come along to make overnight oats with @sarahayes_rd !

looking to set up your meal planning and prep game, actually hit your goals in 2025 versus having to start over every week, and build your nutrition foundation for overall health? Join our eight week small group coaching program kicking off and just over a week and a half.

Will meet weekly for education, group support, accountability, and so much more!

Comment GROUP for more information into reserve your spot

#millenialmom #registereddietitian #healthyeating #weightlossgoals #ᴏvernightoats #overnightoatmeal

Your weight loss plate can look like this, including carbs, eggs, and even a coffee in the morning while still making progress…

In session 2 of our 8-week small group program, we dive into our formula for a healthy plate that can help you reach your weight loss goals. It’s not a plate that cuts out carbs or making you only eat meat. It’s a plate that allows space for everything you love.

This can be your weight loss plate in the morning. Something that is satisfying, delicious, and easy to put together! When we start with a balanced plate a breakfast, you’ll feel:
- fuller for longer
- have better energy throughout the day
- less cravings
- actually be able to focus and increase your productivity

Let us teach you and give you 20+ meal ideas that can yummy and healthy! Our 8-week small group program starts in less than 2 weeks, time to grab your spot before it’s gone. We only accept 8 participants and spots are already taken!

Comment GROUP for more info

#weightlossmealprep #weightlossmeals #weightlossmeal #weightlosseating #mindfuleatingweightloss #mindfuleatingweightloss #mindfuleatingtips #mindfuleating #weightlossinspiration

This meal can have all you need for breakfast and taste good!

Here’s how-
- grease a 13x9 with @pamcookingsprayofficial
- place 8 cooked hash browns at the bottom
- top with sautéed mushrooms and onions, you can use whatever vegetables you like
- Then add chopped bacon, I used five pieces and spread on top
- Then add one cup of cheddar cheese
- Mixed together 6 eggs with 1.5c egg whites and pour on top
- bake at 400 for 20 minutes

That’s really all it is! This meal can be used for brunch, breakfast on the go, or even dinner.

Give it a try and let me know your thoughts!

#easybreakfast #easyrecipe #weightlossrecipe #weightlossmeals #dietitianmeals #easymeals

Don’t do this diet this year….

Nourished with Emily is here to help! Our 8-week small group program is kicking off in 2 weeks with only 5 spots remaining. Join us to build a path that’s personalized to you for success long term without having to only eat bars and shakes

Comment group for more info!

Building your nutrition foundation can really be that easy! Nourished with Emily is here to help inside our 8-week small group program kicking off on January 20th!

In the group, you’ll get access to our team for personalized support and accountability

Group chat for community support, collaboration, homework, and more

Resources and guides to make change easier for you

Weekly topics to help you build your foundation through goal setting, how to build a healthy plate, small changes, meals on the go and more!

And get all your questions answered each week from real nutrition professionals!

This program is capped at 8 participants, we’d love for you to join us in one of the 6 remaining spots. Are you ready to win? Comment GROUP for more info and to join us!

#womenlosingweight #womengoals #womenlosingweighttogether #Weightlossgoals #weightlossresolutions

Let’s talk what’s needed on the plate!

What’s your favorite whole grain to add?

We’ll be diving into how to build a healthy plate without making it stressful or difficult inside of our next round of our small group coaching program, kicking off in just two weeks!

Comment Group for more information and payment plan!

For 40 years, Donna battled with her weight—cycling through diets, feeling defeated, and stuck in a pattern that seemed impossible to break. When she first came to Nourished with Emily, she thought, 'There's no way this will work... but I'll try.'

Fast forward, and Donna's life has completely transformed. She started seeing results by focusing on balanced meals, managing cravings without restriction, and moving her body in ways she enjoyed. The weight began to come off—and so did the guilt.

No more hiding in the back of photos. No more beating herself up for enjoying dessert. This holiday season, Donna even lost 1 pound!

Donna was ready to stop the diet rollercoaster—and so are you.

Our 8-week small group program is designed to help you build lasting habits without overhauling your life. It's simple, sustainable, and starts in just 2 weeks!

✨ Ready to get started? Comment 'GROUP' for more info before we fill up!

Stop doing these three things if you actually want to lose weight and keep it off!

Follow nourished with emily for more healthy tips and inspiration
#millenialmom #registereddietitian #healthyeating #weightlossgoals #healthyliving #womenlosingweight #weightlossdietitian #weightlosswins

Meet your *FABULOUS* NWE team❤

With new faces here, we wanted to say HELLO!!

On the right is Emily Gozy, Founder and CEO of Nourished with Emily. She’s been an RD for 6 years and her philosophy with nutrition is: “We teach you how to eat for the next 90 years, not just the next 90 days.”

In the middle is Coach Emily K, she’s ready to help you better your relationship with food, stop dieting, and lose weight without headaches. Her philosophy is: “Nutrition isn’t one size fits all. You have to find that what works, *truly works*, for you. Finding a sustainable and maintainable approach is best and what NWE offers.

On the left is Sara H, RD for the last 3 years and loves to help her clients build their nutrition foundation. Her philosophy is: “Nutrition is about learning what works for you. Not everyone can follow the same diet, just like how everyone has difference tolerances and tastes for food.”

At Nourished with Emily, it’s our passion to help you feel your most confident and BE your most confident in your skin and in the kitchen

We wanted to let you get to know us a little bit more today, what our nutrition philosophy is, and how we can help you grow and hit your goals.

What is your nutrition philosophy?
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Looking to work with NWE? Here are 3 ways that you can join us right now!

- The Nourished Membership gives you EVERY masterclass deep dive, all our recipes, guides and trainings, food tracking with our eyes on your food for feedback and support, monthly Q and A and so much more!

-The 8-week small group program kicking off again in January gives you the building blocks to ACTUALLY make progress on your goals and feel good. Capped at 8 participants total to keep it small and give you individual support and attention

-Signature Nutrition Coaching will transform your life and how you look at food and make you the most confident yet!

Message us and let’s get you inside

Don’t you DARE set this as your resolution for 2025…

Ready to join us inside of our 8-week small group program? We have limited spots left and one with your name on it! Get the support you need to get started with your goals without having to start over every week, no restrictions, and making nutrition easy! Join us now for only $125 down.

Comment GROUP for more info!

Let’s make 2025 your best and healthiest year yet!!

Looking for more accountability and support to make your goals happen? Our eight weeks program is kicking off in less than three weeks and we have a few remaining spots with your name on it.

We’ll meet weekly through the middle of March to help you build your nutrition foundation for lasting success and results like weight loss, navigating meals out, building a better relationship with food and so much more!

Comment group for more information

#millenialmom #registereddietitian #weightlossgoals #healthyliving #womenlosingweight #weightlossdietitian

So many fun events, meeting some amazing people, new opportunities, and so much more in 2024, weeks can’t wait for 2025!

How was your 2024?

Some of our favorite moments of 2024💜

- new partnerships
-more community nutrition presentations
- getting involved with local non-profits and boards
- tabling events

And so much more!

We can’t wait to give you more NWE fun and support in 2025. What would you like to see from NWE?

Make tomato soup with me💜

Need help meal planning and prepping? We’re covering this and more inside our 8 week small group program that’s kicking off on January 20th! When you join before Wednesday, you’ll get a FREE 30 minute coaching call with me!

Grab your spot for only $125 down today, payment plans available!

Comment GROUP for more info

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Be Healthy, Be Happy