Welcome! My name is Heather Frost-Malek and I am the owner of this site, The Gastronome’s Table. This was my grad school project as I was earning my Master’s in Nutrition. I am so incredibly proud of this project and am thrilled to continue sharing these recipes with you, specifically North Carolina favorites, Moravian Sugar Cake and Fish Stew.

Fast forward from 2015 to 2023, as a Registered Dietitian I have created a successful private practice, supporting people like you to live healthier lives. I am the Owner and Registered/Licensed Dietitian of Be and Eat Well LLC.  I’m here to support you in creating healthy habits to lower your A1c and beat pre-diabetes for good! Learn more about me.

If you’re looking for virtual nutritional counseling sessions, you live in NC, VA, CO or AZ, and have a PPO plan with Blue Cross and Blue Shield/Anthem insurance, the NC State Health Plan or Federal Employee Plan, your visits should be covered at 100%. (If you reside in another state with another insurance, keep reading!) Nutritional counseling (Medical Nutrition Therapy, to be exact) is a preventive service and a well kept secret. Let’s make it well known that your questions about meal planning, carbs, blood sugar management, individualized macros, holiday planning for eating and exercise, stress management practices and self-care to prevent diabetes are so incredibly important, that we get to discuss this together and have insurance cover it. How amazing is that?! Compared to having maybe a 15 minute visit with your doctor, we can spend 30-90 minutes in a single session. All covered. All for you.

And YES. Moravian Sugar Cake is 100% acceptable! No restrictions. We’ll make it fit into your lifestyle. Book with me here.

So let’s get to it!

Booking links:  

If you live in NC, VA, AZ or CO and have BCBS/Anthem, NC State Health Plan, Federal Employee Plan- click here to get to the yellow Book Online button on my website to see my schedule and book. Cash pay? Click here.

If you have United, Aetna, Cigna insurance OR live in another state not listed above, book with me through Fay Nutrition: https://www.faynutrition.com/dietitians/heather-frost-malek

No matter if you have a pre-diabetes diagnosis, or a family history of diabetes that you want to avoid for yourself, we’ll strategize together on how to create a healthy, sustainable lifestyle to make sure you stay out of diabetes range. Together, our aim is to keep your A1c (3 month average of blood glucose) under 6.4. Better yet, we’ll strive to keep/move it out of pre-diabetes range of <5.7. This means working on lifestyle changes such as healthy eating, physical activity, stress management, sleep and weight management.

Wellness isn’t just about nutrition and exercise. Wellness is about the whole person approach and what works for us, individually. There’s an all too common approach in the wellness industry of one- size-fits-all. This is simply not true. We must explore our own mindsets, build awareness and create actionable steps that work for our unique selves.

This is where we partner together to focus on your journey. Your intentions. Your goals. It’s time to find your motivations and prioritize your well-being to prevent chronic conditions such as diabetes.

We’ll navigate this path together. I use Motivational Interviewing to ask questions, listen, provide reflections, empathy and support to understand your desires, your whys. Ultimately empowering YOU. Learn more at my website Be and Eat Well.

Diabetes is a condition that we do have some control over, when it comes to prevention and lifestyle intervention. Let’s use that power to our advantage and work towards establishing healthy habits to age gracefully. To have energy to go for walks, play with your grandkids and travel the world. To be able to enjoy the food you love. To prevent diabetes…for good.

Schedule a 15 minute complimentary Introduction Call to ask questions and book a session to starting taking action now to Prevent Diabetes!

• Call/text me at 828-209-8833
• BCBS Insurance accepted – your sessions may be covered at 100%!
• Currently offering virtual visits with HIPAA secure video conferencing.

Be and Eat Well’s

New Year’s Wellness Challenge

4-weeks to a healthier you!

When:

January 7^th– February 3^rd, 2018

What:

An online-based wellness challenge, instilling healthy habits each week, bringing you closer to optimal health and feeling your best in 2018!

Who:

Anyone and Everyone! Whichever city, state or country you are residing in during these 4 weeks, you are eligible to participate! All you need is an internet connection and a device to read emails. I challenge you to ask AT LEAST 3 friends, family members, colleagues, coworkers or neighbors to join in this challenge. Maintaining support and accountability through any behavior change is KEY to making healthy habits last through the year!

How:

Review the emailed newsletter each Saturday before each week’s challenge (which starts each Sunday), save or print the activity tracker and record your progress throughout the week. By Sunday evening of the new week, email the tracker back to Heather so she can record your progress, keep you accountable and celebrate your success!

Wellness Challenge Goals: to be completed at least 5 out of 7 days each week

Week 1, Jan. 7-13th: Drink 64oz of water each day

Week 2, Jan. 14-20th: Eat at least ½ cup of non-starchy vegetables with 2 meals each day (more details to come)

Week 3, Jan. 21-27th: Get 30 minutes of physical activity each day (can be broken up into 10 or 15 minute increments)

Week 4, Jan. 28-Feb. 3rd: Write down 3 things you are grateful for each day (can be done in a notebook, journal, computer, piece of paper, etc.)

Cost:  $20.

Yup, $5 a week to have all the support and accountability you need to help you get back on track and feeling good in 2018! After reading through the details, proceed to the cart to claim your spot by January 5^th.

Sign Up Now!!

Perks:

A closed Facebook group entitled “Be and Eat Well’s New Year’s Wellness Challenge” has been created for a safe, non-judgmental space to share, ask questions and find support in each other over these 4 weeks! Heather will monitor and answer questions from the group and provide tips, tricks and support each day to help you reach your weekly goals!

Steps to join Facebook group:

1. Type “Be and Eat Well’s New Year’s Wellness Challenge” into the Facebook search bar or simply click the following link: https://www.facebook.com/groups/158525494896217/
2. Click “Join Group.”
3. Heather will approve your request to join after confirming participation and payment.

*Note: Heather will approve only those who are participating in the wellness challenge. Please share group only with friends who have registered and paid to participate in challenge, as we want to keep this a safe, non-judgmental group and to protect everyone’s privacy.

Heather encourages all participants to join the group to receive extra support!

Prizes:

3 prizes will be raffled off on Sunday, February 4^th. Participants who complete all 4 weeks (achieving the challenge goal 5 out of 7 days per week) will be entered into the raffle drawing for one of the prizes below:

• Fitbit Zip: fitbit.com/zip
• Gift card for 1 week of Sun Basket Meal Kit Delivery Service: sunbasket.com
• Wellness box for 2018: water bottle, cookbook, resistance band, journal

Sign Up Now!!

How do I sign up? 

1. Click “Sign up now.”
2. Click “Add to Cart”, click “view cart”.
3. Pay using PayPal, credit or debit card.
4. You will receive an email confirming your registration.
5. Find the Facebook group listed in the “Perks” section above.
6. Stay tuned for the first email sent January 6^th!

Terms & Conditions:

Your success in participating in this wellness challenge provided by Heather Frost, depends on a variety of factors. Therefore, Be and Eat Well and Heather Frost do not guarantee desired health outcomes. It is your responsibility to utilize the information provided. All sales of products and services are final.

Email Heather Frost at heather@beandeatwell.com with any questions or concerns.

Thank you for visiting The Gastronome’s Table!

Since finishing up my graduate degree I have now created my own private nutrition practice, Be and Eat Well. Please head over to beandeatwell.com to view my new website and continue reading my blog!