One-One Coaching

Everyone deserves to have a true,  understanding of their health, their food, their emotions and how they intersect.

Being the caretakers, mothers and overseers of everyone else first can make it very difficult to prioritize healthy eating and regular exercise. The confusion on the internet doesn’t help and can make getting healthy even more overwhelming.

One-one nutrition coaching can help address your specific health challenges and goals and set you on the track to success. We use food and healing as our guidepost, and then individualize the process from there.

I work with with women in midlife – that time in-between being a young mother and being an empty nester (and beyond). Women who are handling the transition of hormones, health issues and the mysterious “menopot” weight gain. Women who are ready to turn their full attention and kindness onto themselves and finally make peace with dieting and food.


My coaching programs are completely personalized, but typically begin with the following process:


You provide me with background information and a food journal via a confidential questionnaire, so I am well informed about you before we meet


During our first coaching session (which is typically 90-minutes) you will collaborate with me to identify your health and food goals and develop a personal Nutrition Prescription for achieving them.


In subsequent 45-60 minutes coaching sessions, we will review your goals, explore and resolve your challenges, create new opportunities to grow and build on your strengths and set new goals for your next session.


Three-Month Renew

Serious about your health goals? Three months is the perfect amount of time to change habits and to see real change and tangible results. Achieve your short-term goals and renew your confidence in yourself.

Single Sessions

Have a vexing nutrition question or challenge? I offer single sessions for questions about supplements, disease management/prevention or other wellness questions you may have.

Optional Add-Ons

As a culinary nutritionist, I believe that hands-on learning is the best way to realize change. Join me for a private cooking lesson, health food store tour or individualized meal-planning session.

People tell me every day, “I know what to eat, I’m just not doing it”.

You’re smart. The internet makes getting healthy confusing, and your busy life tries to cut you off at every turn.

Making yourself a priority is the first essential step if you are going to lose weight, gain energy and overcome illness. I help women located in Fairfield County, Connecticut or virtually, sort through the maze of food confusion and other physical and emotional contributors that stand in the way of feeling and being healthy. My clients gain clarity around food and how to succeed at health.

I am not only a culinary nutritionist but a wife, mother of three busy teenagers and someone who lives every day with a chronic illness. I have struggled with weight issues and felt the exhaustion from stress. I have made it my mission to help others manage their own health challenges and to appreciate the power of using food to heal in a nutritious, delicious way. Read more of my story on my About page.

Schedule a Discovery call
"Weight gain and the resulting Type II diabetes prompted my search for a nutritionist at the encouragement of my GP. I’ve been working with Heather for six months, have lost 20 lbs. and have my glucose back in the normal range. Hooray! I started with her program to just get going on the right track…to not only get myself eating the right foods at the right time but understanding why I don’t do that all the time.”

- Jacque N.
“I want to thank you for your program, I really appreciate the time you spent guiding me through it. The fact that it has structure and yet is flexible was exactly what I needed to start, and you made it super easy to follow! I’ve learned a lot not just about food and meal prep, but I feel like some of the tools can be carried into almost every facet of my hectic life. Life is so much easier with a little planning. Of course, that seems like common sense, but sometimes work, home, and a lack of taking the time for me get in the way. More importantly than the food I was eating, is the realization that I’m a pretty good talker, and that just because I know something doesn’t mean I’m actually doing the right thing. Thank you for providing all the necessary info to succeed with and for making me more aware of my actions and their consequences."

- Debbie C.
“I recently had my yearly physical and all my numbers came back lower, my pre-diabetes is now nonexistent and I take no medications. Switching to a plant-based diet was the way to go – thanks for your help! I walk every day and I am cooking for the first time in my life. (I’m almost 70.) I love cooking now, my motivation is that I feel so much better without preservatives and I plan ahead—eating only whole foods and a plant-based diet. You got me off to the right start – thank you!"

- Joyce M.
“Most of us know what we should be eating and what we shouldn’t. But how to make that happen on a regular basis when up against the time pressures of modern life? It’s enough to make you want to throw in the towel. My last ditch effort was to consult with Heather Carey. Boy was I glad I took that chance. Pleasant surprises are rare, but Heather is one of them. The first surprise came when she patiently allowed me to talk until I finally came to a clear articulation of the food/meal challenges that my family and I face. We deal with food allergies (deadly ones), food preferences, food battles, and time constraints. Like everyone else, we are complicated. It was the best investment in myself and my family that I could have made. From me (and the gang) - thank you Heather. And here’s to many healthy and tasty meals around the family table!”

- Susan, Weston, CT
“Since starting the program I feel great! Lighter, better complexion, less joint pain - definitely feel better. I ate foods I previously thought I didn't like (such as beets) and found them to be delicious. I also had used ingredients I had not used before, it definitely expanded my food horizons. I’ve had very little food cravings and felt very satisfied throughout. I would definitely recommend this program to a friend. Overall, it was excellent, so happy that I decided to sign up!”

- Sally O.


Have Questions? Start Here

Why work with a nutritionist versus just buying the latest diet book or checking out the internet?
My philosophy on food and nutrition is different than what you will get out of any diet book on the market or from a nutrition “guru” on the internet. Here’s why: diet books or the latest fad diet are intended to have you follow a strict set of rules for a limited amount of time. Ok, so why is that bad? My approach helps you set up your own guidelines on your own terms, taking into account your specific health issues and lifestyle. This isn’t like any other ‘health plan’. We work together as partners in finding the RIGHT things for you – starting right where you are. No shame. No painful deprivation. All care. 
What is a culinary nutritionist?
A culinary nutritionist has dual training in both the science of clinical nutrition and the nuances of healthy eating and cooking. If you want to learn how to take all the confusing nutrition information out there and translate it into your own kitchen, a culinary nutritionist can help you do just that. I hold a chef’s certification from the Natural Gourmet Institute, the premier cooking school for health-supportive cooking, as well as a master’s degree in clinical nutrition from New York University, a rigorous three-year program from one of the top schools in the country for cutting-edge nutrition.
What’s my philosophy behind food and healing?
There is powerful evidence that what we eat and nourish ourselves with is accountable for over 80% of disease and overweight. Food is medicine. It can regulate energy, digestion and moods. What we choose to eat can have a profound effect on how we feel in general.
Ok, I know I should eat more kale, but are you also going to tell me to never eat cookies again?
Nope! A good homemade chocolate chip cookie is GREAT! I eat cookies too. Health is not one thing. It’s not a set of unreasonable rules. And nutrition coaching is NOT one size fits all. If you are tired of feeling like you have no idea what to do to feel better, and are looking for a lasting approach to weight loss then I’m with you all the way. The goal of coaching is to empower you to make lifestyle changes and habits that you can keep for the long term. It’s hard, yes. But so worth it.
How much time does nutrition coaching take?
A while. Life, unfortunately, does not have a pause button and there might never be a perfect time to jump in. Often we want to go all in, or not go in at all. This is not about perfection. If you want to be successful with your health-related goals, nutrition coaching takes commitment and a decision to make you and your health goals a priority. During our time together, treat yourself like you would a good friend or your child. Like nothing else in the world matters.
Do you accept insurance?
I do not accept insurance. That said, I give my clients more time and attention than someone who is “on the clock”. I will extend visits if we are diving deep on a goal and give extra time through email and even text messaging.
How do I get started as a client?
You can simply sign up for a free Discovery Session to talk to me and see what the best path to get started is. See the link on the Coaching page.
What are your fees and how much do your packages cost?
Sign up for a free Discovery Session to talk to me about package fees.
How do you see clients?
I see my clients either in my office in Southport, CT or via video/phone.
How long will nutrition coaching take for me to reach my goals or lose weight?
Creating lasting behavioral change is a process that takes time. Remember, this is not about being “on a diet” and then “off a diet”. You are signing up because you want to make lasting changes. While this depends on the goals you have set for yourself, coaching can typically take about 3 months, done on a weekly or bi-weekly basis.
How can I get the most out of my nutrition coaching sessions?
It helps if you come the sessions with reflections, successes and challenges from the prior weeks. I will, in turn, keep you on task with your health and nutrition goals, and each session we will reevaulate and set new goals for the upcoming weeks.
Have more questions?
Reach out to Heather at [email protected].