Symphony Nutrition

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Certified Nutrition Specialist passionate about guiding menopausal women to better health through tailored nutrition strategies that improve gut and hormone balance!

One of the biggest misconceptions about working with a nutritionist is that the first conversation is always about weigh...
07/28/2026

One of the biggest misconceptions about working with a nutritionist is that the first conversation is always about weight.

It isn’t.

When a woman sits down with me, I’m usually more interested in what’s happening before we ever talk about the number on the scale.

I want to know:
✅ How’s your energy?
✅ How’s your digestion?
✅ What does a normal day of eating really look like?
✅ Are you getting enough protein?
✅ What are you hoping will be different if you lose the weight?

Because those answers tell me so much more than the scale ever could.

Weight is part of the picture, but it’s rarely the whole story.

Sometimes the reason you’re struggling isn’t a lack of willpower.

Sometimes your body is asking different questions—and until we answer those, chasing weight loss alone won’t get you where you want to be.

That’s why I never start with, “How much do you want to lose?”

I start with, “Tell me what’s been going on.”

💛 If this changed the way you think about your health, follow along. Every week, I share practical nutrition guidance for women in their 40s and beyond—without the noise, guilt, or one-size-fits-all advice.

The recipe I almost lost in a move that I would have genuinely mourned.I found it in January 1993 — torn from a Better H...
07/27/2026

The recipe I almost lost in a move that I would have genuinely mourned.

I found it in January 1993 — torn from a Better Homes and Gardens magazine I waited for every month. I was a broke graduate student and this dish saved my life that semester. Cheap, simple, and the best leftovers of anything I've ever made.

Then it disappeared in one of our moves. I was distraught in the way you only get distraught over something that seems replaceable but isn't.

It turned up years later tucked inside a recipe book I'd forgotten about. It now lives in exactly one place — and I keep a digital copy too. Because some recipes earn that kind of loyalty.

I got something in my CSA share this weekend that I had never seen before in my life.Succulent looking. A little strange...
07/26/2026

I got something in my CSA share this weekend that I had never seen before in my life.

Succulent looking. A little strange. The kind of thing you pick up and think — am I actually supposed to eat this?

My farmer laughed and told me to look it up.

I did. And then I spent the next hour going down a rabbit hole because what this little plant is quietly carrying nutritionally stopped me in my tracks.

Omega-3s from a plant source. Melatonin. Glutathione in higher amounts than spinach. All in something most of us have walked right past at the farmers market a hundred times.

Swipe through. And DM me if you want the full recipe — I'll send it straight to you. 💚

07/22/2026

One of the biggest changes I see in women taking a GLP-1 medication is a loss of appetite.

That, by itself, isn’t what concerns me.

What concerns me is when “I’m not hungry” turns into:
❌ skipping meals
❌ eating only a few bites all day
❌ avoiding protein because it feels too heavy
❌ forgetting to drink enough water

Your appetite may have changed.
Your body’s nutritional needs haven’t.

Even if you’re eating less, your body still needs the nutrients that help you maintain muscle, support your metabolism, and keep your energy up.

When you’re not sure what to eat, keep it simple. Start with these priorities:
✔️ Protein – 4oz grilled chicken
✔️ Fiber – 1/4 c edamame and 1/2 c spinach
✔️ Healthy fats – drizzle of olive oil
✔️ Hydration – 8oz herbal tea

You don’t have to eat large meals.

But the food you do eat should work for you.

💛 Have you found yourself saying, “I’m just not hungry anymore”? I’d love to hear what that experience has been like for you.

07/20/2026

I spent two weeks fighting a sinus infection and iced herbal tea was the only thing that got me through it.

And then I got better — and kept making it anyway.

Two things I discovered that I now share with every client:

One — plain water is hard to sustain day after day, especially in summer. Herbal tea is the bridge between knowing you should drink more and actually wanting to.

Two — most women in midlife are more dehydrated than they realize. It shows up as fatigue, afternoon crashes, cravings, and brain fog long before you ever feel thirsty.

The two blends I make every single day are in the video. Caffeine free. No sugar. Steeped fresh. Simple enough that you’ll actually do it.

Save this one. 💚

07/16/2026

I’ve noticed something over the years.

Many women will make sure everyone else has a balanced meal...
But when it’s their turn, they’ll eat the leftovers, skip lunch, or grab whatever’s quickest.

I want to challenge that.

The same care you put into everyone else’s plate deserves to be on yours, too.

When you’re making a meal, don’t ask:
“What’s left for me?”

Ask:
“What does my body need?”

A simple place to start is this:
✔️ Protein to help support your muscles and keep you satisfied.
✔️ Fiber to support digestion and help you stay full longer.
✔️ Healthy fats to add flavor and help make meals more satisfying.
✔️ Color from vegetables or fruit to add nutrients and variety.

It doesn’t have to be fancy.
It doesn’t have to be perfect.
It just has to nourish you, too.

💛 The next time you’re making a meal, build your plate with the same care you’d give someone you love.

07/10/2026

If your healthy meals are boring... this might be why.

Most women think they need new recipes.

As a board certified nutritionist, I rarely think that’s the problem.

More often, I notice one of these three things:

1. You’re cooking the same ingredients the same way.
Chicken doesn’t have to taste like chicken every time.

Roast it one night.

Grill it another.

Shred it into a salad.

Or add it to a soup.

A different cooking method can completely change the meal.

2. You’re forgetting about flavor.
Don’t wait until your meal is on the plate to think about seasoning.

Season your protein before you cook it.

Use herbs, spices, garlic, citrus, or vinegar to build flavor from the start.

3. You’re eating the exact same meal every day.
You don’t need a brand-new recipe.

Keep your meal structure the same, but rotate one thing each week.
✔️ Try a different vegetable.
✔️ Switch your grain.
✔️ Use a new spice blend.

Small changes keep meals interesting without making healthy eating feel complicated.

Healthy eating shouldn’t feel repetitive.

A few simple changes can make the meals you’re already making taste completely different.

07/06/2026

If you’re trying to eat more fiber, stop counting foods. Start building plates.

That’s exactly how I think about meals.
I don’t ask, “How can I get 25 grams of fiber today?”

I ask, “What can I add to this plate?”
Today it was lentils.

Tomorrow it might be berries or chickpeas.

Building meals this way feels much more realistic than chasing numbers all day.

The goal isn’t to make eating harder.
It’s to make it repeatable.

07/03/2026

When women come to me, they often think our conversations will be all about losing weight.

Sometimes they’re surprised when I ask different questions.

✨ How’s your energy?
✨ Are you eating enough protein?
✨ How are you feeling day to day?
✨ Are you getting stronger?

Those answers tell me just as much—if not more—than the number on the scale.

Whether you’re taking a GLP-1, navigating menopause, or simply trying to improve your health, my goal is never just weight loss.

It’s helping you build a body that feels supported, nourished, and strong for the long term.

Because the healthiest version of you isn’t defined by a number.

It’s defined by how well you feel living your life.

💛 What does “feeling healthy” mean to you today?

07/02/2026

Your body is asking for help after starting a GLP-1. Here’s what I want you to do. 👇

Instead of wondering if you’re doing something wrong, start checking in with your body.

Ask yourself:
✔️ Am I eating enough protein?
Your body needs it to help preserve muscle as you lose weight.

✔️ Am I drinking enough water?
Hydration plays a big role in digestion, energy, and overall health.

✔️ Am I getting the nutrients my body needs?
A smaller appetite doesn’t mean your body needs less nourishment.

✔️ Am I paying attention to changes in my body?
Fatigue, constipation, or feeling “off” are signals worth exploring—not ignoring.

✔️ Do I have a plan beyond the medication?
GLP-1 can be a helpful tool, but long-term success comes from sustainable nutrition and lifestyle habits.

Remember: The goal isn’t just to lose weight.

The goal is to lose weight while protecting your health.

💛 If this resonates with you, comment “CONNECT” below.

I’ll personally send you the link to book a free Connection Call, where we’ll talk about what your body has been trying to tell you and what your next step could be.

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Fairfax, VA
22030–22032

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