Nutrition Without the Rules: A Conversation With Rebecca

At Core57 in Alpharetta, nutrition coaching isn’t about strict meal plans or off-limits foods. It’s about building habits that actually last. We sat down with Core57 nutrition coach Rebecca Pedrick-Graybeck to talk about her 20 years in the field, her approach, and the small changes that make the biggest difference.

How long have you been working in nutrition?

I have been working in nutrition for 20 years.

What made you decide to become a nutrition specialist?

I decided to study nutrition in college for two reasons. 

One, as a young athlete, I knew how important fuel is for your sport from a performance perspective. I had an amazing biology teacher in high school who encouraged me to pursue my degrees in Exercise Physiology and Nutrition because she saw how much I loved learning about how the human body works. 

The other reason I felt drawn to a career in this field is because I dealt with a severe eating disorder that started in middle school. Through the treatment process, I realized not only how powerful food is from a physical standpoint, but also how nutrition impacts our mental health. 

Throughout my 20 years coaching nutrition, I see how sadly common it is for people to have challenges with their relationship with food, which is why I tailor my coaching for each person in a way that can help improve those struggles on an emotional level in addition to the physical.

What makes your approach different from a traditional diet plan?

I do not tell people what to eat. 

I give guidelines and teach nutritional concepts and help people develop an eating strategy that works for their individual needs and preferences. There are no “off-limits” foods, rigid rules, or strict meal plans because it’s about my clients learning ownership and autonomy.  

We also spend time working on mindset limitations and reasons why previous attempts didn't stick. It's often just as much about the other stuff than it is about food. I meet my clients where they are at, and am committed to making our strategy realistic and sustainable. 

Why do you place such a strong emphasis on lab work and data when working with nutrition clients?

We offer lab work because these days, so many people do not feel well, yet they get brushed off by their doctors or told if they lose weight their symptoms will magically disappear. So often, that just isn’t the case…

I got certified in Functional Nutrition so that I could help people gain a better understanding of how to address their health from a root cause perspective, so that they can do everything in their power to avoid prescription medicine if they choose. In-depth lab work provides us with the data necessary to build a comprehensive plan that works for each client’s unique body and lifestyle.

It truly is amazing how powerful food is as medicine, and we have gotten so far away from truly nourishing ourselves with food in our society.

What's one thing most people are surprised to learn when they start working with you?

There are three things that come to mind. 

First, most people are surprised to learn that they are eating more calories than they think they are! 

They are also surprised to hear that most of the sensationalized information available to them in the media is either simply not true or taken out of context and woven into sexy marketing jargon. Real, true health information is NOT rooted in fear. 

Lastly, they are often surprised to hear the basics are what really works, not fancy protocols or extreme regimens or “magic” foods and supplements.

What's the biggest mistake you see people making when trying to lose weight?

The biggest mistake people make when trying to lose weight is focusing on intensity and perfection over consistency. 

They get to a place of frustration or disgust with themselves and feel the need to start with extremes. Instead of learning how to eat and train for their life forever, they resort to eliminating carbs, working out every day, buying expensive tools and supplements and potions, or following the latest trends and diets…

It's not sustainable and they burn out. 

What's one nutrition habit almost everyone could benefit from improving?

The one nutrition habit everyone could benefit from is EATING MORE PRODUCE! 

The emphasis on protein has gone off the deep end and people are now eating gummies to get their fiber instead of fruits and veggies, which are loaded with the nutrients our bodies need. There is something very wrong with this picture. 

Getting back to eating real, whole foods - starting by adding more produce to our daily diets - would solve so many problems.

Is there a nutrition trend you're currently loving, or one you'd like to see disappear?

All trends are a red flag for me.

The biggest trend I hate is adding synthetic fiber to foods. Food manufacturers know that people are looking for fiber, but adding it to things like yogurt and soda is not the solution.  

The type of fiber they are adding can actually be disruptive to the gut microbiome because it's not in its natural state and it has been highly concentrated and processed.  

Again, JUST EAT REAL FOOD.

What's your favorite protein source?

You cannot ask me to choose a favorite protein source!  

My three favorites are any seafood, chicken (yes, I can eat it every day and never get sick of it), and Greek yogurt.

What's your go-to macro-friendly meal?

My go-to favorite macro friendly meal is a power bowl because it is SO versatile. Literally pick a protein, as many veggies/fruit you can fit, and a carb source, then add different sauces and seasonings to change up the flavor profile.  

I like to use "themes" as inspiration. You can do an Asian theme, an Italian theme, a Tex-Mex theme, a Mediterranean theme, an Indian theme, you name it!  So much variety.

As a nutrition coach, what's always in your refrigerator?

Open up my fridge and you will ALWAYS find meal prepped protein in bulk, 4-5 different veggies, berries out the wazoo, and Greek yogurt.  

I also like to keep pickled onions, cottage cheese, eggs, and Bolthouse salad dressing on hand.

What's one thing you wish every person knew about nutrition?

The thing I wish everyone knew about nutrition is that it doesn't have to be complicated!  

People and the media overcomplicate things so much that when they finally get to me they are so confused.  Keeping it simple works wonders. 

Eat a variety of plant foods, lean protein sources, and healthy fats, and find ways of cooking and seasoning that make your food taste good. The more you enjoy your food, the more successful your journey will be.

Also, don't try to go it alone, even if you already know what you need to do. There’s a big difference between knowingwhat you need to do to achieve your goals and actually doing it. There is so much power in having a coach hold you accountable, which is why so many of our nutrition clients who lose weight participate in our maintenance plan. Anyone can lose weight, but keeping it off is the real challenge, and accountability plays a huge role in that.

Simple, sustainable, and built around your life — that’s what nutrition coaching at Core57 looks like.

Want to meet with Rebecca and start your own nutrition journey today? Click here to schedule a consultation now. >>>