Small Steps, Expert Support: How a Dietitian Helped Ted Transform His Health

 

When Ted Byrnes of Chittenango reviewed his recent health assessment, one thing immediately stood out: his overall health score didn’t align with how he wanted to feel each day. Although he had always stayed active through sports and other activities, he’d gained some weight, and his cholesterol levels had moved into a higher range.

There were no urgent health concerns, but as Byrnes approached his mid‑50s, the results served as a clear signal that it was time for change. As an Excellus BlueCross BlueShield employee, he was already familiar with the company’s focus on preventive health. But this time, the message struck closer to home.

When he learned that his Excellus BlueCross BlueShield health insurance plan included access to a registered dietitian at no additional cost, Byrnes decided to take the next step. He scheduled a visit—an experience that would ultimately reshape how he thought about nutrition, wellness, and long‑term health.

Turning Insight Into Action

Like many people, Byrnes was balancing a busy work schedule and family responsibilities. With a largely sedentary job, meals were often rushed or skipped, and nutrition took a back seat to convenience. While his health assessment provided clarity, it also surfaced familiar questions: Where do I start? What changes do I have to make to turn this around?

Excellus BCBS dietitians work with members over the phone to help tailor a plan to meet their individual needs and goals. Byrnes was paired with Kathryn Townsend, MS, RD, CDN, a registered dietitian at Excellus BCBS.

“Instead of being told to follow a strict plan, Kathryn took the time to understand my lifestyle, preferences, and goals,” Byrnes said. “It felt realistic, not overwhelming.”

A Personalized Approach to Nutrition

Townsend reviewed Byrnes’ eating habits, daily routines, and health priorities. Together, they identified a few manageable areas for improvement, emphasizing progress over perfection.

Early changes included:

• Building more balanced meals containing lean protein, complex carbohydrates and vegetables
• Planning simple, nutritious snacks to stay energized throughout the day
• Increasing water intake while cutting back on sugary beverages
• Adding more consistent exercise and movement into the day

Small Changes, Meaningful Results

Before working with a dietitian, Byrnes had tried to lose weight and eat healthier on his own. Like many people, he found himself stuck in a cycle of making drastic changes all at once—only to feel frustrated and discouraged when they proved difficult to maintain or showed little results.

Townsend encouraged him to think differently: start small and build momentum.

“I often say that working with a dietitian is a marathon, not a sprint,” Townsend said. “Over time, those small adjustments add up.”

As weeks passed, Byrnes began noticing meaningful improvements. “It’s not about being perfect,” Byrnes said. “It’s about learning what works for you and making changes you can actually stick with.”

Support Beyond the Numbers

While improved health scores were encouraging, Byrnes says the most impactful part of the experience was the support itself. “I wanted accountability, but I didn’t want to feel judged for missing a goal,” he said. “What made the process work was that whenever I fell short, we talked through why and adjusted the plan together.”

Townsend notes that many people feel intimidated when they begin working on nutrition.

“Dietitians are not the food police,” she said. “We’re people, too—balancing healthy eating with busy schedules. Our goal is to help make nutrition feel achievable, not complicated.”

For Byrnes, that mindset made all the difference.

Continuing Forward with Confidence

After successfully maintaining improvements in both weight and cholesterol over time, Byrnes reached a point where he felt confident continuing on his own.

“One of our goals is to help members build the skills and confidence to move forward independently,” she said. “But we also want them to know we’re here if they need support down the road.”

Excellus BCBS members looking to start their own journey with a registered dietitian can call the customer service number on the back of their member cards or go to www.excellusbcbs.com.

Ted Byrnes, an Excellus BCBS Employee and member, meets with Kathryn Townsend, MS, RD, CDN, a registered dietitian at Excellus BCBS, left. Byrnes used the dietitian benefit included with his membership to transform his health.