Western Reserve Nutrition

03/09/2025

You’re never to old to stop learning!

Just returned from an incredible National Kidney Foundation Symposium in Columbus, Ohio! 🎉 It was an amazing opportunity to learn from experts, connect with colleagues doing groundbreaking work, and explore new ways to support patients with kidney disease. The insights I gained will be invaluable...

03/01/2025

I like to update my business card every year. Here it is for 2025! I am accepting new clients. Visits can be in the office or virtual. Please share this with someone who might need my help. Thank you!

05/30/2024

Learn the Secret to Feeling Like Your Pre-40 Self in Just 6 Weeks! The HOW TO TAKE CARE OF YOU AFTER 40 nutrition and perimenopause program starts Wednesday, June 5, 2024. Meetings are held virtually via Google Meet for 6 consecutive weeks from 6:30-7:30 pm ET. The total cost is $500 and includes a personalized health and nutrition plan, comprehensive workbooks, and unlimited email communication with me. Spots are filling quickly. Get more information and apply to the program here: https://www.westernreservenutrition.org/midlife-health-coaching-program

APPLY TO THE PROGRAM BY SATURDAY JUNE 1 AT MIDNIGHT and get 20% OFF!😀

Exclusive 6-week virtual women's small group nutrition and health coaching program.

05/27/2024

🤔Do you know what a dietitian ACTUALLY does? 🍽️

If you answered no, I can promise that you are not alone. I have many clients come to me who don't really know what to expect when they work with me.

My first visit with a client is often the most important because it's when I get a chance to really understand who they are and what their goals are. I want to understand where your health is at, how food fits into your life & how we can make your health goals a reality. It is truly my goal to create a meal plan and a lifestyle for you that will be sustainable for the rest of your life.

I celebrate when clients no longer need my help because it means that they've met their goals & can continue to use the skills we've worked on independently in any situation.

If you're interested in working with me, check out my new group health coaching program for women over 40!

https://www.westernreservenutrition.org/midlife-health-coaching-program

Applications close soon, so apply today!

05/25/2024

Controversial Opinion-As a registered dietitian-nutritionist, I often get asked which foods to avoid, especially for women over 40.

Here's the thing: unless it's a food that would be harmful to you or your health, I'm never going to tell you that you CAN'T eat something. Every food can be enjoyed in moderation. 🍽️

Does research show us that some foods when eaten in excess can cause long-term health problems? Yes. Does that mean that you need to completely cut out those foods? Not necessarily.

Let's take sugar, for instance. 🍭

It's undeniable that eating a dozen donuts a day will not only take you up a dress size, but can also lead to an increased risk of diabetes, increased blood pressure, and fluctuating energy levels. 😴

BUT, having a donut with your coffee on Saturday morning won't be catastrophic. 🍩

What does this mean? 🤔

Despite what 'health experts' may have you believe, your diet doesn't have to be all or nothing. I work with my clients to craft a meal plan that includes foods they enjoy while also incorporating foods that will keep their bodies healthy and help them reach their health goals.

Which foods do you eat in moderation in your current meal plan?

05/14/2024

Not all meal plans are created equal. And, you know what stinks? Sometimes you don't even know that a meal plan isn't going to work for you until AFTER you pay for it.

That's why working with a nutritionist or health coach is so powerful: we can create a meal plan that is customized to meet your unique needs.

❌No more meals that you can't eat because you're allergic to the ingredients
❌No more cooking one meal for you and one for your family
❌No more going to 3 stores to get all of the ingredients that you need for the week
❌No more last minute fast-food because you didn't have time for a 3 hour meal prep

Don't waste your money on meal plans that don't consider what you need to be successful.

Have you experienced any of these common problems with diet programs and meal plans? Comment below to tell me your experience!

Want to learn more about my health coaching programs? Visit my website for more info!

https://www.westernreservenutrition.org/

05/12/2024

Happy Mother's Day to all of my midlife mamas out there! It feels like yesterday that I was celebrating my first Mother's Days with my young children. But, this year will be my first as a grandma!

Whether you're in the trenches with littles, celebrating with your grandkids, or just hoping that your teenager remembers and gets up before 11, have an amazing Mother's Day.

You deserve it!

05/11/2024

Here's a common misconception that I get from clients: the only important thing on a food label is the calories. But, that couldn't be further from the truth.

When you only look at the calories in a food, you aren't considering how many servings are in that package, the sodium and sugar content or what ingredients are in it. And, let me tell you: those things are MORE important.

Check out my 5 things to look for on every food label to help you hack the grocery store and pick out the best foods.

Which part of the nutrition label do you focus on? Let me know in the comments?

05/10/2024

Hey you! The one still eating bland chicken and rice meals from a meal plan that leaves you craving all of the foods you're trying to avoid. Guess What?

You don't have to eat food that makes you miserable to meet your health goals. In fact, I tell my clients all the time that food should be FUN 🎉

So why do so many meal plans offer bland and uninspiring options? Simple-- they want to please everyone. Think about it, when you're buying pizzas for a large group of people you don't know, do you get Hawaiian and Meat Lover's and other specialty pizzas or do you get some cheese and pepperoni?

Since most meal plans are created to appeal to many different people, they need to be plain so that anyone can eat them.

But where does that leave you? Most likely, with a plate of food that has you wishing for takeout. I get it-- it's hard to stick to your meal plans when the food just isn't good.

That's why I work with my clients individually to develop a list of foods that they love and a meal plan that is robust and flavorful so that they can enjoy what they eat and maintain their new lifestyle changes.

You shouldn't have to feel like eating is a chore.

What's one food you can't live without that you would want on your meal plan?

Mine is popcorn! 🍿

05/07/2024

Is dieting your default mode? 🚦 Here's the truth: at any given moment, about 1 in 2 women are on some sort of diet. Surprising? Probably not. Frustrating? DEFINITELY.

If you feel like you're stuck in the diet loop, I want you to know that you are not alone, and you don't have to keep doing the same things that aren't working.

Here's how to get out of the diet loop:

🌟Set realistic goals: Instead of aiming to lose 15 pounds in 1 month, consider a more realistic goal of 1/2 a pound per week. While it may take a bit longer, you will find that a slower pace allows you to meet your goals more sustainably.

🌟Find joy in movement: Instead of restricting calories or doing a lot of intense exercise, engage in physical activities that you enjoy and that make you feel good.

🌟Embrace mindful eating: Learn to listen to your body's hunger and fullness cues instead of following a strict diet. (If you want to learn more about mindful eating, check out my FREE Mindful Eating for Midlife Masterclass)

🌟Seek out support: Surround yourself with a supportive community or work with a healthcare provider such as a dietitian, who can help you develop a balanced approach to eating (If you are looking for support from a dietitian and health coach, check out my personalized health coaching programs)

Are you ready to break free from the dieting trap? It's time to reclaim your relationship with food & start living the life you've always wanted!

Sign up for my FREE Midlife Masterclass: https://www.westernreservenutrition.org/midlife-masterclass

Check out my Health Coaching Programs: https://www.westernreservenutrition.org/living-your-best-midlife-made-simple

05/06/2024

Ladies, time is running out to register for my LIVE masterclass THIS Thursday, May 9th from 12-1PM EST!

If you are:
-A woman in her 40s or 50s who is fed up with diet culture
-Feeling overwhelmed by the changes you've noticed from perimenopause or menopause (including the dreaded midlife weight gain!)
-Ready to make a change to your eating habits that will help you FEEL better without sacrificing enjoying good food
-Tired of using meal plans that aren't right for your specific needs as a woman in midlife
-Want to learn from a professional with over 20 years of nutrition experience
-Are curious about mindful eating and how it can TRANSFORM the way you eat

THEN, this class is for YOU!

In This Class, You’ll Learn:
🌟 How diet culture has been a part of our lives for decades and how to change it
🌟 What mindful eating is, and how it can help you stop counting calories
🌟 My quick-start tips to help you read your own hunger cues to help you better understand your relationship with food

AND You'll receive my BONUS Hunger & Fullness Awareness Guide to help you jumpstart your midlife nutrition journey

Are you ready to join me? Click on the link below to register for your spot TODAY! Seats are limited, so act now.
https://www.westernreservenutrition.org/midlife-masterclass

04/28/2024

There is nothing more important to me than seeing my clients reach their goals and feel successful. 💕🎉

I chose to start my own practice because I want to help each individual find a healthy lifestyle that works for them and allows them to live the life they want to. That might be different for each person, and that's exactly why individualized coaching is so valuable. This is not just another diet plan. It's a holistic approach that considers YOU and YOUR goals.