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5 Lazy Meal Prep Hacks that Help You Eat like a Dietitian
Let’s be honest—meal prep can feel completely overwhelming when you’re already juggling work, family, and about 50 other...


Why Summer Might Be Sabotaging Your Nutrition Goals (and How to Take Back Control)
The days are longer, the schedule is packed, and your motivation? Maybe not where it was a few weeks ago. I get it—because I’ve felt it...


Why Food Is More Than Just Fuel: Building a Healthy Relationship with Eating at Every Stage of Life
By Erica F, Perusse, BS, MS/DI Candidate Hey friend, let’s get in a little real talk. Food is so much more than just calories or a tool...


Consistency: The Secret Ingredient for Weight Loss No One Talks About
By Nourished with Emily | Registered Dietitian | Weight Loss Support for Women in Their 40s When it comes to weight loss, most women have...


How to Make Weight Loss Happen when Motivation has Disappeared
You know that feeling when you're excited to finally make a change with your eating habits? Maybe you cleaned out the pantry, planned...


Supporting Your 40-Something Body in Perimenopause
Erica F Perusse, BS MS/DI Candidate By a Mom of Two, Age 44, Currently Wondering Why My Pants Are Tight (and your friendly NWE team...


Breaking Free from Sugar Cravings: How to Enjoy Your Favorite Foods Without Going Overboard
If you’ve ever felt like you just can't stop snacking on sweets — especially in the late afternoon or evening — you're not alone. Many...


How to Enjoy Meals Out Without Guilt
If you’ve ever felt nervous about eating out because you didn’t want to “mess up” your progress, you’re not alone. As a Weight Loss...


Getting in your Own Way? 5 Ways to Break Through the Self-Sabotage Cycle
Breaking the Self-Sabotage Cycle: You Don’t Have to Do This Alone By Erica F Perusse BS, MS/DI Candidate Have you ever set a goal,...


The Real Reason Sustainable Weight Loss Feels So Hard and How to Make It Last
With support from a Virtual Registered Dietitian at Nourished with Emily If weight loss feels like an uphill battle no matter how hard...


Sustainable Weight Loss Tips: Enjoy Your Weekend Without Losing Progress
Weekends are often where progress meets resistance. After a week of structured meals and movement, it’s tempting to let everything...


The Stress-Free Meal Planning Formula: How to Set Yourself Up for Success Every Week with Sustainable Weight Loss
Meal planning doesn’t have to be overwhelming or time-consuming. With a simple formula and strategic approach, you can make healthy meal...


The Importance of Protein for Weight Loss: 10 Easy Ways to Boost Your Protein Intake Without Shakes
As a busy mom, it’s easy to get caught up in the hustle and bustle of daily life and forget about taking care of ourselves. You juggle...


5 Sneaky Signs of Inflammation That Might Be Stalling Your Progress
Ever feel like no matter what you do, your body just isn’t cooperating with your health or weight loss goals? Maybe you’re feeling...


The Dietitian’s Guide to Staying Consistent with Your Nutrition Goals While Traveling
Traveling is an exciting way to break from routine, explore new places, and enjoy different cuisines. But if you’ve ever returned from a...


Sugar Substitutes: Are they Healthier Than Regular Sugar?
by Erica F. Perusse BS, MS/DI Candidate You're out running errands and decide to treat yourself to a delicious morning coffee. As the...


How Estrogen Impacts Gut Health During Perimenopause—And What You Can Do About It
Estrogen impacts everything in the body—from blood pressure and cortisol levels to sleep and digestion, especially gut health in...


How Food Affects Your Mood: The Gut-Brain Connection & Better Choices for Mental Health
You're starving, and it's basically dinner time, but you have nothing planned to eat. You rummage through the fridge and aren’t feeling...


Build Better Gut Health in 5 Simple Steps
Gut health is a buzzword in the nutrition and health community. You've seen the ads promoting a happy belly, the greens powders that...


From Guilt to Growth: How to Build a Healthy Relationship with Food
For many busy professionals, the pressure of work and life often spills into their relationship with food. Emotional eating, food guilt,...
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