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Have you ever felt like there needs to be the “perfect” conditions or the perfect time to start something like a lifestyle change or dive into healthy eating, just to finally feel some weight loss motivation? It needs to be a Monday, there has to be nothing on the social calendar, and school needs to be in session. But when those things start to align, something comes up. And what you had planned as the perfect time to start just went crumbling away. You think, “I’ll start ag

This week is the peak of holiday stress. Packed to-do lists, family obligations, and functions that feel like they run your life and your food choices. It probably doesn’t feel like the best time to set goals that will make a difference in your nutrition, health, or sustainable weight loss, especially if you’re a busy mom in your 30s, 40s, 50s, or 60s. It probably feels more like your personal Super Bowl as you try to make Christmas and the holidays magical for everyone. Just

By Erica F Perusse, MS The holidays are a time for connection, laughter, and of course, food. But if you’re focused on wellness, weight management, or simply trying to stay aligned with your nutrition goals, holiday parties can feel overwhelming. The good news is you can enjoy the season, and well any party year round, without stress. With a simple NWE strategy, you can create a plate that supports your goals, keeps you satisfied, and still allows you to participate in every

If you’ve ever felt like your progress slows (or even stalls) in December, you’re not alone. Every year, I hear women say: “I was feeling so good… and now I’m stuck.” “I thought I ruined everything.” “I’ll just start again in January.” But here’s the truth: Plateaus in December are normal, and they’re not a sign of failure. Today we'll break down why  it happens, what’s going on in your body, and how to break the plateau without restriction, guilt, or starting over in the new

by Erica F. Perusse, MS If you’ve ever jolted awake around 3 a.m., heart pounding, mind racing, and wondering why it happens every single night, our team wants you to hear this clearly. You are not alone You are not doing anything wrong Your body is not betraying you It is exhausting. You fall asleep, hoping for rest, and then your brain flips on at the exact moment you should be getting deep, restorative sleep. You lie there, frustrated and helpless, feeling like your body

If you’ve ever walked into December thinking, “I’ll just try again in January,” you are not alone. Between work, holiday events, kids’ schedules, and a calendar that fills itself, it is easy to assume you need to be perfect or stop trying altogether. But here is the truth I tell my clients inside the Nourished Membership: December results do not look dramatic. They look quiet. They look slow. And they matter more than you think. Let me share a story that changed how I coach w

By Erica F. Perusse, MS The holidays are a wonderful time for gathering, celebrating, and making memories, but they can also feel like a time when healthy habits slip away. Between travel, events, and the constant flow of festive foods, it is easy to think you will “start again” in January. The truth is, you do not have to start over. You can stay on track and still enjoy the season without guilt or restriction. These holiday nutrition tips can help you keep your momentum whi

If you’ve ever thought, “I have to meal prep again”  or “Ugh, I have to grocery shop” , you are far from alone. Many busy women find themselves stuck in that mindset, especially when life feels hectic, energy is low, and motivation is fleeting. But what if the real barrier is not the meal prep, the groceries, or even the workouts, it is your mindset? Shifting from an I have to  mindset to an I get to  mindset can completely transform your approach to nutrition, exercise, and

Halloween is supposed to be fun; not the reason you spiral out of control with your eating or lose all the progress you have made. Yet, for so many women, this time of year brings stress, guilt, and that old familiar feeling of, “Well, I have already blown it…I will get back on track in January.” But what if this year could be different? What if you could enjoy Halloween candy without guilt, without losing control, and without derailing your health or weight loss goals? Let’s

When Linda got her lab work back, she felt blindsided. Her cholesterol had gone up, her fasting glucose was a few points higher than last year, and for the first time ever, her doctor mentioned the words “insulin resistance.” “I’m doing everything I used to do,” she told me. “Why is my body reacting like this?” What Linda didn’t know is that her numbers weren’t signs of failure. They were signs that her hormones were changing. Perimenopause impacts the way your body uses chol

Life gets messy. Between work deadlines, kids’ activities, and the constant question of “what’s for dinner,” it can feel impossible to eat well—especially when your week goes sideways. Here’s the truth: you don’t need more willpower or another complicated diet. You need systems. Systems are the behind-the-scenes routines that take decision-making off your plate. When the day runs long or soccer practice goes late, these habits keep you nourished without a second thought. Belo

If you’ve ever been told “just eat less carbs”  by a doctor, a friend, or the internet, you’re not alone. It’s one of the most common...

When we first started working together, one of my clients asked me a question I hear often: “Can you guarantee I’ll lose weight?” I...

Weight loss takes time—but real progress starts before the scale moves. Learn what happens first, why non-scale victories matter, and how sm

By Erica Perusse, MS Let’s talk about desk snacks. The ones that sit in the drawer, travel in the bag, or get grabbed between...

Cindy is a busy teacher and mom who, like many of us, had tried every diet imaginable. From Optavia to Weight Watchers to intermittent...

Life doesn’t slow down just because you’re trying to eat healthier. For my client Krissy, a busy mom with a shifting work schedule, quick...

If you’re constantly overthinking what to make for dinner, you’re not alone. Meal planning can feel like a second job, especially when...

by Erica F. Perusse BS, MS/DI Candidate By the end of July, many people feel like they are running on sunscreen and iced coffee. Summer...

If we were sitting across from each other at a coffee shop — warm mugs in hand, sunlight pouring in, and you looked at me and said,...