Nutrition by Natalie, LLC

12/31/2025

My wishlist for 2026 includes:

* Normalizing trusting the EXPERTS. Influencers (and every day people) are able to spread misinformation at an alarming rate with no consequences on social media. Licensed healthcare providers must provide evidence-based information… and if they don’t, they lose their license, their job, and their credibility. Seek out the experts 🫶🏻

* Because the majority of nutrition information found online is false, my wish for 2026 is that consumers begin to fact check the information they are reading & hearing. If we all start to question the information, identify potential motives/bias, and pay attention to the education level/experience of the people making the videos and reels BEFORE liking or sharing these posts, it will help prevent misinformation from spreading.

* Our bodies do not need supplements (unless to correct a deficiency that cannot be corrected with food) or cleanses (our body has this covered). My hope for 2026 is that we start to trust and work WITH our bodies, rather that constantly feel the need to “fix” them with green powders, high dose vitamins, or whatever new/flashy product comes out next.

* Adequate fiber from food (aiming for 25-35 grams per day) can reduce cancer risk, improve gut health, reduce inflammation, lower risk of diabetes/heart disease, AND help with satiety and achieving weight loss goals. Fiber. Is. Awesome.

Happy New Year, everyone! 🎉🎉🎉 Here’s to a healthy & happy 2026!!

12/25/2025

12/04/2025

Diet & lifestyle will never be “perfect”, yet so many people strive for perfection.

So often, I find that clients struggle with making progress because their standards are too high and goals are too unrealistic.

Perfectionism sets anyone up for failure, especially when it comes to eating.

Forget about only eating “clean”, avoiding carbs, not eating out, not eating past 6 pm, and eating no dessert. These rules are ineffective and will only backfire.

Instead, try building your dinner meal around more vegetables, making better choices while eating out, or actually planning ahead what you will eat for dessert and SAVORING it instead of gobbling it down then immediately feeling guilty.

If you feel stuck and aren’t progressing on your goals, my advice is let the perfectionism mindset go. 🍃

10/20/2025

Are you guilty of eating because you feel like you “need” to instead of eating because it feels right for you?

09/07/2025

Benefits of the snack plate/MyPlate lunch challenge:

*Kids learn how to build a balanced plate from the food they have available to them
*Perfect opportunity to teach about the different food groups and their benefits
*Kids learn that sweets can be incorporated in a healthy & balanced way
*Great for picky eaters to try new things without feeling pressured/overwhelmed
*MOM & DAD DON’T HAVE TO MAKE LUNCH 😬

09/06/2025

As you can see… it’s not all about the number on the scale 💁🏼‍♀️

07/01/2025

This is my experience with billing these insurance plans for nutrition counseling. Clients I see who have Aetna, United Healthcare, and Cigna rarely get a bill for my visits 👊🏻Look into what you are already paying for, and reach out if you have any questions about your specific insurance plan coverage!

06/26/2025

Registration is open for Nutrition with Natalie on July 8! Join us for an interactive session where participants will learn all about making healthier choices and have the chance to make their own delicious and nutritious snack. Recommended for ages 6 and up, registration required. *Please note if your child has allergies, there will be nuts as an ingredient in the snack.* Thank you to M&T Bank for funding this program.

05/08/2025

CLIENT SPOTLIGHT!!!!

Had to highlight these client results because I’m just beyond proud!! 🙌🏻🙌🏻🙌🏻

I’ve been working with this client for about 1.5 years. Our focus was chronic disease prevention and trying to avoid the need for cholesterol lowering medications at age 28. We focused on label reading, easy food swaps, increasing dietary fiber, and incorporating light (consistent & enjoyable) physical activity. Since making these LIFESTYLE changes, she has:

-Lowered her LDL (“bad”) cholesterol from 177 ➡️ 113
-Lowered her Triglycerides from 164 ➡️ 89
-Lowered her Total Cholesterol from 261 ➡️ 192
-Increased her HDL (“good”) cholesterol from 53 ➡️ 60
-Lost 25 lbs (~16% of her body weight)
-Relieved her IBS symptoms

I share this story not to promote my nutrition counseling business, but to show the power of small/consistent changes. Though this wasn’t the “flashy” or “quick” fix, this patient is now a 29 year old who has significantly reduced her health risk in so many ways (and no longer needs to start on cholesterol lowering medications)!

OH! And all of her visits with me were 100% covered by insurance. 🤯

10/27/2024

Often times, the most important nutrition research doesn’t reach the general population…

So here is a post to summarize just a few things you can do to improve your child’s health and lower their risk of disease/cancer later on in life starting with their lunchbox:

1. Replace that processed meat!! ~2 slices of deli meat per day increases a person’s risk of developing Colorectal Cancer by 16% in their life time! We’re seeing a drastic up-tick in younger individuals being diagnosed with Colon Cancer. We know there’s risk, so let’s do our best to reduce our children’s risk.

2. Fiber intake is severely lacking in the U.S. There are so many yummy foods that contain fiber, so work on adding some of these to your child’s lunchbox every day.

3. Dairy foods are always getting a bad rap, however, regular consumption of these foods are crucial for proper growth/development. These foods are also rich in Vitamin D which is very important for supporting a healthy immune system.

4. White bread and Whole Grain products contain the same amount of calories and carbohydrates per serving. By choosing Whole Grains, you’re simply getting more bang for your buck (more fiber, nutrients, protein).

5. Don’t be afraid to incorporate sweets daily! Kids need to learn about balance, how foods make them feel, and also enjoy what they’re eating. Creating balance around sweets when they’re young will only help them later in life.

09/21/2024

Sometimes you gotta give up some control to gain it. 🤯

08/01/2024

✨NEW LOCATION ALERT!!✨

Nutrition by Natalie, LLC just added a new location in Waterford, CT! Can’t wait to share this new space with all of you 🥰