July 06, 2023
Short answer: Yes, and often at little to no cost to you.
In many cases, commercial insurance, like the type you get through your employer, will pay for several visits to a registered dietitian nutritionist (RDN). Your insurance plan might cover a few or many visits per year for reasons like preventive nutrition, diabetes or obesity. You could have no cost for these visits depending on your plan.
Well My Way is currently in-network with Cigna, Anthem BCBS, Aetna, UHC, UMR and Medicare.
Schedule a free 15-minute discovery call to learn more about dietitian visits and coverage.
What nutrition services does insurance cover?
Visits include nutrition counseling and medical nutrition therapy (MNT) and must be provided by a registered dietitian licensed with the Commission on Dietetic Registration. Insurance covers counseling, education and planning that occurs during your appointment with a registered dietitian.
What nutrition services are not covered by insurance?
Plan vary but typically these services are not covered by insurance:
If insurance doesn't fully cover it
Well My Way has created coaching packages that combine what insurance does and does not cover at a discounted price. They fill the gaps of insurance coverage to provide more help, accountability and value to clients. Learn more here.
What about dietitian visits for those with Medicare?
Medicare covers dietitian visits for people who have diabetes or chronic kidney disease at certain stages. Medicare will cover 3 hours of visits in the first year and generally 2 hours in subsequent years. This does require a referral from your doctor. In my experience, doctors are happy to give you this referral to help you make better eating choices.
Should I have a dietitian if I have diabetes?
Yes. It is a standard of care for diabetes to see a registered dietitian when you are first diagnosed and/or when something changes in your plan of care like adding insulin to your medications. That means all people with diabetes should see a dietitian to help manage the condition, but many are never referred or seek help themselves. One study of 332 people with diabetes showed only 34% were referred to a dietitian by their doctor.
Working with a registered dietitian can be both effective and affordable. Book a free discovery call to get started.
April 18, 2023
Injectable weight loss and diabetes medications, brand names like Ozempic and Saxenda, are in a class of diabetes blood sugar lowering drugs called GLP-1 agonists. They have been popular, but expensive, options for people with type 2 diabetes for about 10 years. So, if you do not have diabetes, should you try one of these medications to lose weight?
The conversation should start with your doctor to see if you medically qualify for a weight loss medication. If your doctor recommends it, the next conversation (or several) is typically with the pharmacy and insurance, because many plans will not cover the drugs. Check websites like GoodRx or the drug company website for coupon cards that could lower your out of pocket costs. Many health clinics and medspas are starting to offer this service for an out of pocket fee.
From my experience working with clients who take these medications, here are some pros and cons of weight loss injectables they experience:
Pros:
Cons:
Despite the pros, it is important to make lifestyle changes, such as exercise and eating less fast food, to see best results. I always recommend food, exercise, stress and sleep management before trying a medication! If you have struggled to lose weight despite consistent (daily) balanced eating for your body and exercise, talk to your doctor about weight loss medications to add to your routine. If you do decide to take these weight loss medications, you will need to do some type of strength training exercise regularly to help slow muscle loss that comes along with this weight loss. Muscle loss is the enemy of weight loss and maintenance for your future. If you are unsure what your body needs for balanced eating and help with planning healthy meals, work with a registered dietitian.
Schedule a free discovery call with a dietitian here.
All information contained on this site is intended for informational and educational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to a medical condition. Please contact your physician with any questions and concerns about your medical condition
February 11, 2023
"I just don't eat."
A phrase I've heard often working with clients the past 15 years as a registered dietitian. Someone who wants to lose weight and recalls that they don't eat much, or don't eat all day. But, they don't lose weight. In some cases, it's under-eating that's the problem and in others, it's that eating is an afterthought in their busy lifestyle.
Our bodies are amazing. They will work with what we give them. Good or bad, they find a way. In my experience, when eating and meal planning are an afterthought, weight loss and nutrition goals are impossible to meet. Nutrition and health has to be in our foresight, not hindsight, to be optimal. It takes planning, prioritizing and effort, like anything else worth doing. Here are 3 low cost ways to bring meal planning and healthy eating into your foresight.
Make the commitment and start with a few small, specific daily tasks to improve your health.
September 13, 2022
Fast food is so tempting on busy nights. The kids like it, it requires no cleaning up and there's likely at least one option no more than 5 minutes away. If it's time to shake the fast food habit on busy weeknights, try these 3 healthy, quick to cook meals for family dinner.
Choose-your-toppings grilled chicken patty sandwiches with veggies and dip: Costco carries these quick cooking chicken patties that can be microwaved, baked or grilled. Let your kids choose their toppings, like honey mustard and pickles or barbecue sauce and pineapple. Serve alongside veggies and hummus or ranch dip. Make a quick homemade ranch by mixing plain Greek yogurt with one packet of ranch dip mix.
Family Charcuterie Board: using a large cutting board, platter or sheet pan, create a picnic-like meal board for the family.
Black Bean Tacos: it's usually the meat that takes the longest to cook, especially when you don't have anything thawed out! Try tacos with black beans instead. Add 2 cans of drained black beans to a large frying pan over medium heat. Add taco spice, 1 tbsp oil and stir to coat. Add 2 tablespoons of salsa for more flavor. Then make tacos as usual, using corn shells or whole wheat tortillas.
Save any leftovers for lunches the next day. The black bean taco filling is good on salads too.
August 16, 2022
The lines at Chick-Fil-A don't lie. Everyone is going there at some point!
Fast food isn’t ideal for regular meals — but in the real world, it happens. Make the best of it when you need to with one of these healthier choices.
Here are 3 options at Chick-Fil-A for someone with diabetes or for people who have a weight loss goal.
Top low carb, filling Chick Fil A meal: 12 count grilled nuggets with zesty buffalo sauce and a kale crunch salad, Diet Sunjoy (half unsweet tea, half diet lemonade).
At about 370 calories and 17 grams carbohydrate, this meal feels light but with 41 grams of protein, it a filling meal.
Best Chick Fil A balanced breakfast: Egg White Grill sandwich and a fruit cup, coffee, 1% milk (optional).
With the milk, this meal is about 440 calories, 10 grams fat, 55 grams carb and 34 grams protein. The milk will make you feel a little more full with 7 grams of protein, but if you want to keep this meal around 45 grams of carb, just get coffee and water. Watch out for the Chick Fil A iced coffee. It has 30 grams of carb and 24 grams of sugar, which can throw your blood sugars and hunger levels off all day.
Get help with meal planning that fits your busy lifestyle. Schedule a virtual visit with a Well My Way registered dietitian.
Best Chick Fil A salad: Grilled Market Salad with Grilled Filet or Grilled Nuggets, light balsamic dressing, light Italian, or 1 dipping sauce size honey mustard. You can use the dipping sauce ranch or honey mustard as a more portion controlled salad dressing compared to the dressing packets. With the grilled chicken and balsamic dressing, this salad has 620 calories, 35 grams fat, 51 grams carbohydrate and 28 grams protein. Save some sodium by using half a dressing packet.
If you haven't tried the fruit cup as a side dish at Chick Fil A, try it! It actually has fresh fruit in it - sliced strawberries, blueberries and chopped apple. Though fast food is not a good option to have regularly, there are ways to make it a healthier option for people with diabetes.
July 15, 2022
Camping and glamping are popular means of vacation or just a change of scenery the last two years. The 2022 North American Camping Report showed camper households increased drastically in 2020, going from 4% increase in 2019 to a 21% increase in 2020. If you are planning a camping trip or living the camp life while working from anywhere, take these healthy, quick camping meal ideas with you.
Grilled Pita Pizzas: a family favorite since everyone can choose their own toppings. Try one of these for a healthy, high protein pizza. Start by lightly toasting whole wheat pitas on the grill. Remove from the grill and choose your toppings:
Grilled Barbecue Chicken Pita Pizza: spread 1 tablespoon barbecue sauce on one side of each pita. Top with your choice of:
Grilled Greek Pita Pizza: spread 1 to 2 tablespoons hummus on one side of each pita. Top with your choice of:
Grill 5 to 6 minutes or until the bottom of the pita lightly browns; or cook in the oven at 350 degrees for 8-10 minutes.
Veggie Packed Foil Packets: these are versatile and easy to clean up! Make them with lean meat like shrimp and a variety of non-starchy vegetables for a low carb option. Start with a large piece of foil (about 15-20 inches). Try any of these combos:
Greek Chicken and Potato Foil Packets
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Hawaiian Overnight Oats: camping and hiking? Definitely make overnight oats for a morning energy boost or mid-day snack. These are good for 3 days once mixed up. In a small dish with a lid or mason jar, combine:
Stir to combine and top with pineapple tidbits, shredded coconut, chopped macadamia nuts or pistachios. Refrigerate overnight and enjoy in the morning cold or warmed up.
If you are looking for a gift your camping/glamping friends will love and use, check out this cookbook from Claire Thomas and mini waffle maker that you can make MUCH more than maple laden waffles with. Claire makes everything from pizza waffles to perfect on-the-go breakfast sandwiches. Get the cookbook and waffle maker here and be sure to follow Claire on Instagram to see all the fun ways she uses her waffle maker on her van-life adventures.
May 24, 2022
For people with prediabetes, diabetes or those looking to lose weight, a balanced snack that has protein and fiber-rich carbohydrates can help decrease hunger pains between meals and help reduce blood sugar swings. Here are 5 options for healthy snacks for people with diabetes or prediabetes:
Get a list of high protein, low carbohydrate foods here to create more snack ideas of your own.
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May 16, 2022
"I'm just not motivated to do it."
If you've ever felt this way about healthy eating or exercise, you are not alone. It's something I tend to hear in the 5th or 6th visit. We get off to a great start when we feel "motivated" and then time passes or vacation happens and motivation drops. Here are a few tips to get over the motivation slump:
Stop waiting on motivation to improve your health. It's a fickle friend! Take steps towards improving your health by working with a registered dietitian, trained in nutrition counseling and behavior change. Book an appointment in minutes.
May 12, 2022
Weight loss and better health are complex issues. There are many things that can help or hinder results. If you are sick of asking Google, "Why can't I lose weight?" read how these 3 behaviors can hinder your results.
You aren’t believing in the value of the compound interest of your efforts.
Would you rather: go on a 1 month diet of no carbs, lose 20 lbs and go back to your old habits gaining back 25 lbs over the next 2 months; OR commit to 3 small and specific tasks to do each day, lose 20 lbs over 3 months and keep them off? Sadly, many will say the 1 month diet. We live in the present not wanting to wait for the sum of our efforts to pay off when we can get faster results now. If going to extremes when it comes to dieting and nutrition hasn’t worked for you in the past, it’s time to try something new.
Your main focus in any past health attempt has been the scale and not your behaviors.
Guess what? The scale is playing tricks on your mind. Have you ever felt great about your nutrition and exercise only to step on the scale, see that it’s up 2 pounds, and feel completely discouraged? We all have. Stop letting the scale dictate your mood and progress when you know you’ve been consistent in your healthy behaviors. The scale will change day to day; keep consistent. Set other benchmarks for your success. Examples:
You are comparing yourself and your results to others based on what you see.
What you can’t see are all the little details, good or bad, that got them there. We can do really unhealthy things to look good. Next time you are scrolling social or admiring a fave celebrity, stop in the moment and ask if you feel better or worse looking at this? If the answer is worse, unfollow!
Get help with your nutrition and changing behaviors. Work with a registered dietitian through online visits.
April 12, 2022
A sink full of half-rinsed dishes and those nearly-finished but completely stale 5-day old box of donuts don't exactly scream, "this is my kitchen, it is my sanctuary." A kitchen is a starting place for your health. If you are blessed to have a functioning kitchen, here are 10 tips to turn it into a healthy environment.
Your kitchen can be the perfect ally in your healthy lifestyle journey. Work with a registered dietitian at Well My Way Nutrition to learn more about setting up your kitchen and entire environment for success.
March 24, 2022
If your doctor mentioned fatty liver disease — or you spotted terms like NAFLD (Non-Alcoholic Fatty Liver Disease) or MASLD (Metabolic Dysfunction-Associated Steatotic Liver Disease) in your medical chart — you're not alone. Fatty liver is becoming increasingly common, but the good news is that it’s often reversible with the right lifestyle changes. NAFLD or MASLD occur when excess fat builds up your liver from reasons other than alcohol. Experts estimate that 24% of U.S. adults have NAFLD.
While certain foods can make liver health worse, many people are surprised to learn that you don’t need a strict or extreme diet to improve your liver function. In this post, we’ll cover what to avoid and answer common questions like:
Are tortillas bad for fatty liver?
Can I eat fast food like Chick-fil-A?
Is fruit okay if I have fatty liver?
If you have NAFLD, be sure to avoid these foods as often as possible:
Stock your kitchen with more non-starchy vegetables, lean proteins like chicken breast and tuna and fiber-rich foods like beans, old fashioned oats and quinoa. Swap white bread for sprouted grain bread or gluten-free multigrain bread.
Frequently Asked Questions about Non-alcoholic Fatty Liver Disease:
Are tortillas bad for fatty liver?
Not necessarily. Corn tortillas are generally a better choice than flour tortillas — they’re lower in fat, calories, and often contain fewer additives. The key is portion control and what you pair them with. Include protein and vegetables, like black beans and bell peppers, alongside corn tortillas to support better blood sugar and insulin levels, which are critical for reversing fatty liver.
Can I eat fast food like Chick-fil-A if I have fatty liver disease?
It’s best to limit fast food as much as possible. Meals from places like Chick-fil-A are often high in refined carbs, saturated fats, and sodium — all of which can worsen fatty liver over time. That said, life happens. If you need to eat fast food occasionally, choose grilled options, avoid fried foods and sugary drinks, and try to add fiber-rich sides or snacks during the day to help offset the impact. Example: grilled chicken nuggets on a kale crunch salad with a fruit cup. Long-term, focusing on home-cooked meals with whole foods will support liver healing more effectively.
Is fruit bad for fatty liver?
No — whole fruits are not the enemy. While fruit does contain natural sugars, it also delivers fiber, antioxidants, and key nutrients that support liver and metabolic health. The concern arises with fruit juice or large amounts of high-fructose fruits without balance. Prioritize whole fruits like berries, apples, citrus, and pears, and pair them with a protein or fat (like Greek yogurt or nuts) to slow the blood sugar response. It’s excess added sugars from processed foods, not fruit itself, that pose the real problem.
Work with a registered dietitian online to reverse fatty liver and improve your health. Click here to get started with a free 15-minute discovery call.
Try this simple Healthy Chili Mac with bean pasta, like Banza, for a high protein, low glycemic impact dinner.
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March 18, 2022
In a previous article, the importance of remembering your M.E.D.S. (mindset, exercise, diet and sleep), I explained how these four aspects are key to a healthy lifestyle and reduced risk of disease. While all four aspects are important, without mindset, can the others be achieved? Why is mindset everything when it comes to a healthy life?
Get help improving your health and mindset with nutrition and lifestyle coaching. Book a free discovery call to get started.
Mindset is the established set of attitudes held by someone. Start thinking of the people around you and by their actions, you might be able to guess some of their established attitudes. The best thing about mindset, you can adjust it. It's not determined by genes, environment or other unmodifiable factors. It's modifiable meaning you can work to change it. Here are five tips to achieving a mindset of health.
It takes practice to change your mindset towards health. It's also hard to go back once you reach it, making mindset 100% worth it and incredibly important to your healthy future self.