Nashville Nutrition & Weight Loss (2025)

09/01/2025

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The New Year brings in feelings of hope and a sense of a refresh. We wanted to remind you that our dietitians are here to help if your goals include making changes to your nutrition!
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We are in network with Aetna, Blue Cross Blue Shield, Anthem, Cigna, Medicare, UMR, and United Healthcare. Not only do most of these plans cover our services 100% - meaning NO co-payment, the deductible also does NOT apply 🥳! Even if you have a high deductible to meet at the beginning of the year, it does not apply to nutrition counseling, and the plan pays NOW!
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Because our services are considered preventative and we take insurance, 95% of our clients pay NOTHING out-of-pocket to get expert nutrition guidance.
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Our Registered Dietitian Nutritionists can tailor a nutrition plan to your personal health needs and preferences. This is the MOST important factor when it comes to being able to be successful with a nutrition plan - it has to be something you can actually do forever (and not be miserable doing it)! We can help you discover what that is for you and provide the support you need to see it through.
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We also offer telehealth appointments so that you can stay warm and toasty inside your home or office. So really . . . there's nothing holding you back from getting our help if you think it could benefit you!
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Stay safe and warm, and check our link in bio to schedule an appointment or contact us for more info. We'd love to help you achieve your goals and maintain them for life!

31/12/2024

That's a wrap 2024! We are really honored to have been a part of so many amazing client journeys this year.

We are wishing everyone a safe and fun New Year's Eve and can't wait to continue our professional growth and see our clients thrive in 2025! 🍾🥳

https://www.nashvillenutritionandweightloss.com/

25/11/2024

It’s common for our clients to feel anxious about losing ground with the progress they’ve made during the holiday season. It’s totally understandable - maintaining healthier habits can be tough with all the changes in our routines and the abundance of delicious food around us!

We encourage you to fully embrace and enjoy the festivities planned with your loved ones! A few meals outside of our typical eating patterns won’t impact us negatively overall. The key is to focus on our mindset throughout the holiday season. Strive to maintain your routine as best as possible on the days surrounding the actual holidays. If you are looking for a little more direction, our dietitians have provided some helpful tips for navigating this season below.

🦃 Don’t skip meals the day of the party. Eating a balanced breakfast and/or lunch will help you from being overly hungry when you arrive.

🎄 Take a moment to assess your options and note what you genuinely want to enjoy before adding foods to your plate.

🥂 Begin your meal with adding some protein and veggies to your plate.

🦃 As you reach for special treats, avoid filling up on items that don't really excite you or that you can enjoy any time of the year.

🎄 Moderate alcohol and sugary drink intake by starting with a water or sparkling water and alternating those with alcoholic beverages.

🥂 Opt for smaller plates, put your utensil down between bites, chew well and engage in conversation to encourage mindful, slower eating.

🦃 Be intentional about what you keep around you at home or at work. Little nibbles here and there could add up. If you find tracking your intake helpful, make sure to keep up the habit.

🎄 If you are hosting, send leftovers/extras home with your guests to eliminate temptations.

🥂 As a guest, consider politely declining to bring home the foods that don’t help you meet your overall goals, or that are easy to overeat.

13/11/2024

We are so thrilled to welcome our newest amazing dietitian - Erin Grayson!!
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Erin is a Florida native – born and raised in Orlando. She's always been interested in health and nutrition and knew she had a heart for helping people. Becoming a Dietitian seemed like a natural fit for her. She completed her undergraduate program followed by her Master’s degree and Dietetic Internship at the University of North Florida in Jacksonville.
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She has over thirteen years of experience in dietetics, specializing in weight management and nutrition for weight loss surgery. She has worked in a private practice setting in Northern Virginia, a large outpatient clinic here in Nashville, and has also done some work in the medical weight loss research field.
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Her goal in practice is to encourage and empower her clients to make small dietary and lifestyle changes that will lead to long term health and well-being. She is a mom of three young children so she understands that it can be a challenge to eat well with a busy lifestyle. She would love to help you create a plan and suggest ideas that will support you in your current weight management goals.
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When she's not working with clients, she loves being outdoors with her family. They like to go on bike rides and hikes, and explore the creek in their neighborhood. She enjoys exercising, listening to audiobooks, baking (she makes delicious chocolate chip cookies!), and doing jigsaw puzzles. Whenever she and her husband can snag a date night, they like to check out new restaurants in town.
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Erin will be seeing clients through telehealth on Tuesdays and Wednesdays. She is in network with Aetna, Blue Cross Blue Shield (Anthem), Cigna and United. All these plans typically provide complete coverage for visits with a dietitian. If you are interested in working with Erin, please request an appointment here - https://nashvillenutritionandweightloss.clientsecure.me/request/clinician

02/06/2024

Oh, do we have some amazing recipes to share with you! We're absolutely loving the Mediterranean Tuna Salad from and the So Good Spinach Egg Muffins from ! These recipes are a hit with us and our family, and we just can't wait for you to try them too! For direct link to our post with links to these recipes - https://www.nashvillenutritionandweightloss.com/post/some-of-our-meal-prep-favorites-right-now

The Mediterranean tuna salad has that combo of lean protein, fiber, veggies, and healthy fats, and you don't even need to cook anything. I kept it in the fridge for 4 days, and it was just what I needed with the weather warming up. I decided to toss it on some baby spinach we had leftover from the egg muffins, and it was a great combo for extra volume and nutrients! It's perfect for a light lunch or a hearty snack, but I felt like I needed to add something extra to make it a full meal. If you feel the same way, adding some hummus and pita would be a great choice to make it a little more filling.

I whipped up these egg muffins for my daughter's lunch, but turns out I've been enjoying them for breakfast and throughout the day for snacks. We added some cherries (got them on sale - yay! - and they're so tasty) and whole grain crackers. You can pretty much add any fruit or whole grain to make a satisfying meal with them.

If you struggle figuring out what to make for yourself or your family while trying to meet your health goals, working with one of our dietitians may be just the help you're looking for!

🔗 Link in bio for link to blog, website, and online scheduling
📱 Call or Text: 615-707-9698
🌐 In network: Aetna, BCBS, Cigna, Medicare, UHC
🙌🏻 Most clients with health insurance pay ZERO out of pocket
🏢 We offer in-office & telehealth visits - https://www.nashvillenutritionandweightloss.com/appointments

20/05/2024

Most of our clients have never worked with a dietitian prior to seeing us and can feel really unsure about what to expect. We thought we'd give an inside look as to what it's like working with one of our dietitians.

What it is not:
🙅🏻‍♀️ telling you what you can and cannot eat
🙅🏻‍♀️ giving you a strict meal plan you have to follow (unless it is necessary because of a procedure or food allergy)
🙅🏻‍♀️ judging your current food choices and telling you all the things you "should" be doing

The initial appointment is where we really get to know each other. We’ll go through a lot of questions to make sure that the plan we develop makes sense for you. We’ll talk about your health status, eating habits and nutrition concerns. From that information, we’ll mutually determine the best place to start with making nutrition changes and what resources you need to do that. This appointment usually takes 60-90 minutes.

During follow up appointments we’ll talk about what is going well, review any areas you are struggling with and address any questions you have. Depending on how you are progressing, we’ll be troubleshooting challenges, digging up more resources to keep you going, or encouraging you to push forward to meet that next goal! These appointments last anywhere from 30-60 minutes depending on how much you would like to work on in our session.

How often you meet with us is individualized based on several factors.
- How often you are able and/or willing to make it to appointments.
- How many visits/how many hours your insurance covers.
- Ideally, we start out every 1-2 weeks, then space out visits as you progress. That is the interval that shows best outcomes for intensive lifestyle therapy.
- We will offer advice on how often to follow up based on best outcomes and coverage, but everyone has different needs, and it is ultimately your choice!

You may be noticing a theme here. . . all of this is based on YOU! What YOU want to work on and are willing/able to do. We are your nutrition guides and can help examine barriers, challenges and suggest solutions. However, you are the expert on yourself, your life and what will/won't work in it. We guide you in figuring out HOW to make the nutrition changes you want to focus on work in your life. If this sounds like something you are interested in, please contact us with the info below!

🔗 Link in bio for website and online scheduling
https://www.nashvillenutritionandweightloss.com/appointments
📱 Call or Text: 615-707-9698
***We offer in-office & telehealth visits***

24/04/2024

. . .

CostCo No Cook Meal Option

One of the biggest challenges our clients face is not having the time or energy they feel they need to cook healthy meals at the end of a long day. And we GET it!!

We know the only way anyone can be successful with making changes that stick is to be realistic. Part of being realistic is not expecting yourself to whip up a home-cooked meal daily, and to have some quick and easy meals in your back pocket!

So between checking out all the samples and spending way more money than you intended 🙈 . . . set yourself of up for success by getting some foods that can come together to create a balanced meal in no time.

No matter where you are getting your meal, we will always encourage that balance of protein + fiber + healthy fat to provide the nutrients that give you a more satisfying meal to keep you fuller for longer.

🥬 Mediterranean crunch chopped salad kit offers us an easy and tasty way to get veggies in along with some healthy fats.

🍗 We can get our protein from a couple of servings of Mediterranean chicken skewers

🫓 To tie up the taste, you can pair this dish with a side of naan!

Stay tuned for other combinations we recommend and let us know if you have a favorite find in the comments!

11/04/2024

One of the predictors of success for those who have had bariatric (weight loss) surgery is attending support groups regularly. These groups provide:

✨ connection to a community facing similar challenges
✨ a place to celebrate your wins and non-scale victories
✨ a forum for sharing behaviors, ideas and products that work well

We know that what people are focused on leading up to and right after surgery is quite different than the challenges people are dealing with later in their journey.

To provide a space for anyone who had bariatric surgery at least 1 year ago, our amazing dietitian, Kris, hosts a support group specifically for you! You do NOT need to be a client of ours to attend these, and they are free.

It takes place on the 1st Thursday of the month at 6:30pm virtually. If you are interested in attending, comment SUPPORT and we will send you a message with the details for signing up!

03/04/2024

We often get requests for the quick, easy and simple snacks. But some of our clients want to add a little something extra to their snacking collection. Kris went on a hunt for some more creative options and came across some tasty treats! If you're looking to spice up your snacking life (and don't mind a little prep), check these out!!

Avocado rice cakes: Top an unsalted brown rice cake with 1/4 of an avocado (mashed), then sprinkle with black pepper and paprika.

Yogurt-dunked berries: Use a toothpick to dunk individual blueberries one at a time into a container of Greek yogurt; a second toothpick helps push the berry off onto a baking sheet. Freeze for one hour, and store any leftovers in the freezer.

Ultimate Power Bites: Dried plums, puffed millet, puffed rice, chocolate chips, sesame seeds, SunButter, and honey. Mix it all together, chill the mixture, then roll it into balls and coat with unsweetened shredded coconut. See full recipe here - https://www.franceslargemanroth.com/ultimate-power-bites/

Watermelon and feta cheese: One cup diced watermelon served with one to two ounces of feta cheese. Can seriously help satisfy the sweet and salty craving!

Banana cream "pie": Spread fat-free vanilla Greek yogurt onto graham crackers, then top with a handful of banana slices and a sprinkle of ground flaxseed. (Read the label to make sure you stick to one serving of graham crackers.)

White bean dip: Mash canned white beans with olive oil and chopped fresh rosemary. Pile onto radicchio, lettuce leaves, or nothing at all!

Tasty tapas: Stuff mini whole wheat pitas (about 2 inches in diameter) with different tastes, such as salsa; cashew butter; cheese; or hummus with cucumber and tomato.

Chia Pudding: In a small glass bowl, whisk together 2 tablespoons chia seeds with 1/2 cup milk of your choice (if you use a nondairy milk, be sure to choose an unsweetened one). Allow to sit for two to three minutes, then whisk again. Cover and refrigerate for at least two hours and up to five days. When you're ready to eat, add fresh fruit, dried coconut, nut butter or any other toppings you'd like.

Credit:
https://www.thehealthy.com/food/stop-the-craving-healthy-snack-ideas/
https://www.besthealthmag.ca/list/30-healthy-snacks-wont-leave-feeling-guilty/

28/03/2024

Publix No-Cook Meal Idea for Busy Weeknights

One of the biggest challenges our clients face is not having the time or energy they feel they need to cook healthy meals at the end of a long day. And we GET it!!

We know the only way anyone can be successful with making changes that stick is to be realistic. Part of being realistic is not expecting yourself to whip up a home-cooked meal daily, and to have some quick and easy meals in your back pocket!

Here is a great option from !

No matter where you are getting your meal, we will always encourage that balance of protein + fiber + healthy fat to provide the nutrients that give you a more satisfying meal to keep you fuller for longer.

🍗 Protein is coming from classic turkey meatballs. If you’re aiming for a higher amount of protein at meals, go ahead and add an extra half or full serving to help meet your goal. We could see these being added to so many different meals as a quick and easy source of protein!

🫑 Add some color, fiber and vitamins to your plate with a simple pepper trio.

🍚 This fiber-rich 10 Medley blend of grains, veggies and legumes from can serve as a hearty base for your dish.

Stay tuned for other combinations we recommend and let us know if you have a favorite find in the comments!

NOTE: nutrition info for 6 meatballs, 1/3 pouch of grain medley and 1/2 package of frozen peppers.

https://wix.to/GvERDgA

21/03/2024

. . .

Have you been provided personalized nutrition support as you embark on your weight loss medication journey? Working with a Registered Dietitian Nutritionist who has experience working in medical weight loss will help you maximize your results safely while taking weight loss medications!

Both of our dietitians are Certified Specialists in Obesity and Weight Management. They have extensive knowledge and experience working with patients who are taking all types of weight loss medications including GLP-1s like semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Monjaro).

We can help:
💪🏻 prevent lean tissue (muscle) loss & maximize fat loss
🍽 make sure you are eating enough of the right types of foods
🥵 manage side effects like heartburn, nausea and constipation
🧾 develop a plan for continued weight loss or weight maintenance if you have to go off of the medications

✨ One of our top tips ✨ for anyone taking a medication that limits your appetite is to eat AT LEAST 3 meals with protein and fiber throughout the day. If you skip meals early in the day, it will be challenging to “make up” for them later. This puts you at higher risk for missing your protein goal and not getting the basic nutrition your body needs.

If you are unsure how or what YOU should be eating while taking weight loss medications, reach out for support!

🔗 Link in bio for website and online scheduling
🙌🏻 Most clients see us for FREE using health insurance
📱 Call or Text: 615-707-9698
**We offer in-office & telehealth visits**

https://wix.to/rX6HzPL

13/03/2024

🎉 Happy Registered Dietitian Nutritionist (RDN) Day 🥳

March is National Nutrition Month and today is Registered Dietitian Nutritionist Day. We thought we’d take this opportunity to let you know what sets us apart from other health and wellness professionals as the food and nutrition experts 💁🏻‍♀️.

There are VERY specific requirements to become a Registered Dietitian Nutritionist and keep that credential.

🎓 Graduate degree from an accredited dietetics program
🏥 Supervised practice requirement of at least 1000 hours at an accredited internship program
📝 Pass a national exam to earn the RDN credential
✔️ Meet requirements to obtain a license to practice in our state
📖 Stay up to date in dietetics through continuing education requirements

Some dietitians then go on to specialize in a particular area of nutrition and may earn a board-certified specialty like weight management or sports dietetics. These require a certain number of practice hours in that specialty area and passing an additional exam.

Registered Dietitian Nutritionists are taught to evaluate scientific research and engage in evidence-based practice rather than promoting the latest fad diet trend. We are taught about nutrition requirements for specific health conditions and how to evaluate a person's full medical, social and cultural history to help people develop nutrition plans personalized to them. We are also required to abide by a Code of Ethics with core values of customer focus, integrity, innovation, social responsibility and diversity.

When you see someone who is a nutritionist or coach, they may be absolutely fantastic and just what you are looking for. However, there is no standardization or title protection for these - meaning anyone can call themselves these titles regardless of their education or experience. And there really isn't any organization responsible for "governing" them.

We’d like to give a shout out to all the amazing dietitians we have been lucky enough to learn from and work with! If you have a dietitian in your life, be sure to show them a little 💚 today!

Nashville Nutrition & Weight Loss

09/01/2025

31/12/2024

25/11/2024

13/11/2024

02/06/2024

20/05/2024

24/04/2024

11/04/2024

03/04/2024

28/03/2024

21/03/2024

13/03/2024

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