Low Carb Nutrition, Merrick, NY (2026)

01/28/2026

Watching your carbs helps at first, but it’s not sustainable when you don’t know your carb tolerance.

I’ve been on both sides of the map before…

Over 10 years ago before I really learned how to fuel my metabolism I was eating really high carb meals even though they were “healthy.”

Aka grain bowls, all fruit and veggie smoothies, oatmeal bowls, you name it.

I thought I was doing right by my body eating nutrient dense foods but couldn’t understand why I was always hungry needing to snack even an hour or two after eating, having intense cravings and energy crashes all day long.🫠

Then when I learned the importance of blood sugar balance I swung the other way.

I dropped my carbs way too low and although at first I felt great and was losing weight, eventually I wanted a normal cookie (not a keto style fat balm).

I also found myself having low energy and craving even carbs like a damn sweet potato at points causing me eventually to overeat in the other direction.

So I bounced between low carb days followed by overeating carbs because I knew I for the most part felt great keeping my carbs in check (but I was honestly starting to fear them) but then I would eventually give in and go cra.

Only to follow it up again with not allowing them in my diet because I can’t “control” myself around them.

That’s when I realized something had to change. I needed to find a balance. And that balance was finding my carb tolerance.

Your carb tolerance is your carb sweet spot (no pun intended 😉)

It’s the amount of carbs that works well for your body without having the excess that leads to hunger and cravings, energy swings and weight gain.

Truly, it’s being able to have your cake and eat it too. This is truly where the magic happens. 🪄

I have not only transformed my body and relationship with food but I’ve helped hundreds of women do the same.🫶🏼

If you want to learn how to find your carb tolerance so you can understand how many carbs works best for your body so you can create a sustainable weight loss plan that lasts, comment TRAINING and I will show you exactly how to do that!

Xoxo,
Heather 💞

01/27/2026

If you’re eating healthy “balanced” meals and working out 5 x a week but struggling to stay full and lose weight, here’s what might be going on ⬇️

If this sounds like you, comment MEAL PLAN for my free 5-Day meal plan to help you stay full turning fat burning on 🔥🩷

That was exactly the case for my client.

She was being “so good” all day, trying to really limit carbs and avoid snacking.

She was waking up at 5am 5 x a week to get her workout in.

Then she’s drop her kids off at school and come home to make a healthy, balanced breakfast with protein, fat ans fiber.

Meanwhile, no matter how hard she tried the scale would not budge. 😣

One of the main things we changed right away was adjusting her protein to fat ratio for breakfast so that she was having more protein than fat, instead of the other way around.

When it comes to staying full while losing weight, yes, it’s very important to be including fat at your meals.

But there is a threshold, where more doesn’t necessarily help for satiety or weight loss… especially if you’re not getting enough protein. 😉

Once we made these tweaks she started droping 1-2 pounds per week and went on to losing over 15 pounds while feeling full and satisfied all day long! 🥳

I’ve seen this over and over again with clients.

This is exactly why I focus on strategic meals with my clients. Not just eating less, but eating smarter so they are feeling in control around food and able to stay consistent.

Let me show you how to build out your meals that actually manage your hunger and cravings so you can finally lose those 15 pounds.

Comment MEAL PLAN for my free 5-day meal plan and I’ll help you get started 😘

Xoxo,
Heather 💞

highproteinmeals highproteinlowcarb

01/26/2026

If eating healthy + working out automatically led to weight loss…

you wouldn’t be here.🙃 (saying this with love because you know I’m always going to keep it real with you. 😉)

Comment TRAINING to learn the 3 step process I use with every client to get them in fat burning mode. 😘 🔥

Anna wasn’t lazy or inconsistent.

She was under-fueling her metabolism and guessing her carb intake even though from the outside her meals looked “healthy” and “balanced”.

Once we found her carb tolerance and actually fueled her body for fat loss, everything started to change and now Anna is:

✨ 18 lbs down
✨ 5% body fat gone
✨ back at her freaking WEDDING weight

With eating more, not less, at 50 y.o.

I break down my 3 step process for exactly how I help my clints fuel their body for fat loss, comment TRAINING and I’ll send it to you! ❤️

Xoxo,
Heather 💞

01/25/2026

Comment MEAL PLAN for my free 5-day weight loss meal plan to start feeling amazing, shutting off hunger and seeing the scale drop 😍

This client came to me, really struggling to see results, despite eating healthy, doing orange therapy 5 x week and counting calories😫

She was starting her day with a bowl of oatmeal with fruit and 2 hard boiled eggs on the side but was having intense food cravings throughout the day that was making it so hard for her to stick to her calorie goals.

Every single evening she found herself face first in her “healthy” cookies or popcorn and would feel super bloated and disappointed in her self by the time she went to bed 😔

When we started working together, she stopped calorie counting of course 🤪, but the other main thing we did was up her protein at breakfast. Like actually more than doubled it!

She couldn’t believe how more in control of food she felt!

She wasn’t even thinking about snacking on anything after dinner once she started implementing this breakfast and finally started to see the scale drop and body composition change. 🥳

How we break our fast (news flash: we’re all fasting when we’re sleeping!) truly sets the tone for your day. When working with clients, I always make sure that we’re prioritizing protein at all meals, but especially breakfast.

Research shows that lack of protein in the morning can actually make you eat more later in the day 😳 cough cough - I’m talking about those frequent sneak peaks into the pantry everyday at 4pm or those after dinner munches.

If you’re looking for meals that will help you reverse your insulin resistance and lose weight, comment MEAL PLAN for my free five day meal plan. 🎉

Xoxo,
Heather 💋

01/24/2026

SAVE & SHARE with a friend who would be down for these 🤗 5 Low Carb Weight Loss Breakfast Ideas ⬇️

1️⃣ Cottage Cheese Toast 🍞
1 slice bread
1/2 avocado
1 cup cottage cheese
Chili crunch

2️⃣ Pumpkin Yogurt Bowl 🥣
1.25 cup plain greek yogurt
2 tbsp. pumpkin puree
1 tsp. Pumpkin pie spice
Dash of vanilla extract
Stevia/ monk fruit to taste (or vanilla protein powder to sweeten)

3️⃣Eggs + Turkey bacon 🍳
2 eggs (+ optional addition whites)
3 slices Turkey bacon
1/4-1/2 avocado
Top with sauted veggies and arugula

4️⃣Chai Smoothie 🥤
1 scoop vanilla protein
1 seeving collagen (optional)
1 tbsp. cashew or almond butter
1/2 tsp. vanilla
1/2 tsp. ground cinnamon
1/4 tsp. ground cardamom
1/4 tsp. ground ginger
1/4 tsp. ground clove
1/4 tsp. ground nutmeg
1cup frozen cauliflower rice
1 cup unsweetened almond or coconut mill

5️⃣Double Chocolate Protein Breakfast Cookie 🍪
1 serving chocolate protein powder (Only works with pea / plant based protein)
1 serving collagen (optional)
2 tbsp. coconut flour
2 tbsp. oats (blended) OR 1 tbsp. Psyllium husk
1 tbsp. Black Cacao powder (can use regular)
1/4 tsp. baking soda
Pinch sea salt
1-2 tbsp. low sugar chocolate chips
unsweetened almond milk ***6 - 8 tbsp. is usually go but this may vary depending on your protein powder - add just enough until your mixture can form a dough like texture to form a cookie!

Topping: 2 tbsp. chocolate mousse coconut yogurt is what I used (it’s so good!) but you can also mix a couple tbsp. of plain Greek yogurt OR unsweetened coconut yogurt with a little cacao powder and natural sugar substitute of choice to make chocolate mousse too!

Add all dry base ingredients to a bowl and mix. Then mix in your chocolate chips. Slowly add your almond milk, just enough until it forms a dough. Form dough into a bowl and then press put into a cookie on a baking sheet. Bake at 350F for about 20 minutes or until firm. Remove from oven and top with yogurt!

Xoxo,
Heather 💞

01/23/2026

Happy Friday babes! ❤️ Any of these hit home for you?😅 I know I always feel pretty manipulated when the scale doesn’t drop 5 pounds after a workout class and a salad… jkjk lol

01/22/2026

If we don’t work on this, I promised you your weight loss results won’t last…

Sustainable weight loss isn’t only about the nutrition strategy.

Yes, of course that’s part of it. You have to know how to eat to lose weight! Duh 💁🏻‍♀️

But what truly determines whether the weight stays off is how you THINK about your food choices. and this is what separates people who successfully lose weight and keep it off versus those that don’t.

You can enjoy indulgent meals and still make progress. One meal will never make or break your results. And there is a time in a place for that.

At the same time, you also have to learn when to say no.

When the extra cocktails isn’t actually worth it.

When you don’t need to eat the fried apps that you actually don’t really care for just because it’s there and everyone else is.

When you should cook a simple meal at home instead of ordering out again even if you don’t feel like it. Or at least, order an option that says on plan as possible. Not just whatever because you’re ordering out anyways.

There is a level of sacrifice that comes with weight loss.

But here’s the reframe I want you to focus on: when you say no to one thing, you’re saying yes to so much more.

You’re saying yes to:
✨ Progress and seeing the scale trend down
✨ Feeling proud of your food choices
✨ More energy, better sleep and not waking up bloated
✨ Fewer cravings and less food noise

The reality is that so much of what we do for “fun” revolves around food and part of this journey is learning how to find joy outside of it.

My job as a dietitian isn’t to tell clients they can’t have certain foods.

It’s to empower them to make choices that support their goals, their health, and the life they actually want to live.

Xoxo,
Heather 💞

01/20/2026

This client was noticing she was really hungry and having a dip in energy around 4pm, which tells me that she needs to adjust her protein to carb to fat ratio.

We increased the amount of whole food carbohydrates and veggies that she was eating at lunch and she noticed that she stopped being so ravenous in the afternoon, her energy was better and she’s now finally losing weight. 🥳

We’ve only been working together a few weeks and her goal is to lose 15 pounds. Over the next 4 months together we are going to continue to refine this so that she hits her goal within the time we’re working together.

Let me show you how to build out your meals that actually manage your hunger and cravings so you can finally lose those 15 pounds.

Comment MEAL PLAN for my free 5-day meal plan and I’ll help you get started 😘

Xoxo,
Heather💞

01/15/2026

When you start realizing that weight loss isn’t just about eating healthy and it’s definitely not about just working out, you will finally start to see the progress you’ve been wanting.

Having structure to your meal to make sure you’re hitting the marks to optimize your metabolism will not only help you burn fat, but it will also help you manage your hunger and cravings. And that right there is gonna lead to the lean body you want and predictable and consistent weight loss that lasts. 😘

comment meal plan for my free 5 day meal plan so you can start building your meals for fat loss, this week!

Xoxo,
Heather 💞

01/14/2026

Daily cravings are not normal…

It’s your body trying to tell you something,

So if you’re eating whole food meals focused on protein, fat and fiber but still dealing with cravings, something needs to change.

For many of my clients, the problem isn’t what they’re eating, it’s when they’re eating.

Pushing off food in the morning because you “aren’t hungry” can set you up for intense cravings later in the day by throwing off blood sugar and hunger hormone signaling. And by that point you feel like you’re playing catch up.

That’s when you find yourself wandering back to the pantry or fridge even though you ate an hour or two ago and should feel satisfied.

Try prioritizing protein earlier in the day and watch what happens. 👀 Let me know how it goes!

if you want to learn my three step process to losing weight without constant hunger and cravings, comment TRAINING for access to my free triaining. ❤️

Xoxo,
Heather 💞

01/13/2026

Comment MEAL PLAN for my free 5-day meal plan for more easy breakfast options to help you start losing weight this week!

My client Emma came to me eating breakfast every morning, which I love to see!

But she needed something fast and convenient, so she was leaning on options like Jimmy Dean Lite breakfast bowls, “protein” yogurt drinks, and fruit.

Even though she was getting protein in, it was coming with too many carbs for her body, especially with insulin resistance and PCOS.

So we swapped it for a no-cook, 3-minute breakfast that was just as easy, just as tasty but way more supportive of fat loss.

This one simple change helped her:
✨ Hit the right balance of protein + fat to fuel her metabolism
✨ Dial in her carb tolerance so she stayed in fat-burning mode
✨ Manage cravings and feel steady all day

It’s now her go-to breakfast for setting up a successful weight loss day.

If you want more low-carb, high-protein breakfasts that actually support fat loss (without spending so much time cooking or overthinking), comment MEAL PLAN for my free 5-day meal plan and let’s get you started.

Xoxo,
Heather 💞

Low Carb Nutrition

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