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Monday 9am - 6pm Tuesday 9am - 6pm Wednesday 9am - 6pm Thursday 9am - 6pm Friday 9am - 6pm Saturday 9am - 6pm

Three Rivers Nutrition and Dietetics

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Bozeman, MT
Three Rivers Nutrition and Dietetics

I believe that healthy living is rooted in balance. Life is short so eat your veggies ... and your dessert too!

05/08/2023

Join us each month to connect with other like-minded individuals and dive deeper into various health and wellness topics. Our goal is to create a diverse community and safe space where we can empower each other through collaborative learning and discussion. 🌻

This month we will focus on building body image resilience by reading "More Than a Body" by Lindsay and Lexie Kite, PhD.

There is a max capacity of 10 people.
Your spot will not be reserved until you have registered for the event.

To learn more or to sign up, follow the link in our bio!

See you June 11th at !!

03/09/2023

🚨 ATTENTION FRIENDS 🚨

We are changing our book club date from April 9th to APRIL 16th !

Join us each month to connect with other like-minded individuals and dive deeper into various health and wellness topics. Our goal is to create a diverse community and safe space where we can empower each other through collaborative learning and discussion. 🤓

To it kick off, we will be reading or listening to Intuitive Eating by Eveyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDRD-S, FAND or/and Anti-Diet by Christy Harrison, MPH, RD. We want to build a strong foundation by questioning diet culture and focusing on strategies that will help improve your overall health and relationship with food and your body.

Participation Includes:

* 20% off any Three Rivers Nutrition Counseling Packages, Pantry Makeover, or Grocery Store Tour

* FREE Hydration Stick with First Purchase of class

* Z members - get a free LMNT hydration stick when you sign up for our book club

* Entry to win the following:

* A Nutrition Counseling Session with Dana

* Gift Certificate for a Drop-In Class or Open Gym at

To cover cost of space, snacks, and future guest speakers, the first month will be $18. This is subject to decrease depending on how many people join.

To learn more or to sign up, follow the link in our bio!

See you April 16th at !!

03/07/2023

Hi everyone 👋🏻 It has been a minute since I’ve shown my face on here so I thought I would re-introduce myself! I am Dana Zurchin, registered dietitian, licensed nutritionist, and founder of Three Rivers Nutrition and Dietetics.

I help individuals create healthy relationships with food, activity, and their bodies through evidence-based nutrition approaches. My mission is to create a safe space where my clients feel empowered to learn more about themselves through food and their bodies and motivated to create a more nourished and fulfilling life. Watching my clients become more confident in their own skin is what drives me to do what I love!

When I am not talking all things nutrition you can find me romping around in the mountains with my Great Pyrenees mix, Matoska, and my Fiancé, Chance, orrr buried in my couch watching Bravo or anything true crime 🧐

Thanks for visiting my corner of the internet!

Pic featuring my cozy office 🤗

02/03/2023

Let’s talk fiber 🌾

Fiber is the structural part of a plant and is a type of carbohydrate. However, unlike sugar and starch, it is not digested or absorbed by the body.

Fewer than 1 in 10 US adults meet their daily minimum recommendation for fiber intake. Women should aim to get 25 grams of fiber per day and men should aim to get 38 grams of fiber per day.

Start by slowly increasing your fiber intake to prevent any GI discomfort. As you increase your fiber intake, make sure to increase your water intake to prevent constipation.

Sources:
1. https://www.hsph.harvard.edu/nutritionsource/microbiome/
2. https://www.bmj.com/content/361/bmj.k2179
3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
5. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
6. https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/
7. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

02/03/2023

Vitamin D helps fight inflammation and the winter blues, reduces cancer cell growth, and is essential for calcium and phosphorus absorption.

Unfortunately for us in Montana, we cannot synthesize vitamin D from the sun from approximately September through May. This is due to the angle of the sun in the sky and the layering of clothes during the winter months. We do not get enough ultraviolet B (UVB) rays to make vitamin D. The sun's UVB rays interact with a protein in our skin, converting it into vitamin D3, the active form of vitamin D.

What does that mean for you? Get your levels checked! If you are deficient talk you your doctor or registered dietitian about supplementing with vitamin D.

The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.

02/03/2023

How many times a day do you “should” yourself?

Society has taught us that we “should” make x amount of money, we “should” be a certain weight or size, or we “should” be at a certain point in our lives at x age.

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What happens if you stop “shoulding” yourself and start asking what you really want? Do you think that you won’t be as productive or as successful? I highly doubt it. When we “should” ourselves we lose who we want to be and work towards someone we think we should be. Next time you find yourself “shoulding” yourself, ask if it is something that you really want to be doing or if it something that you think you should be doing.

•

During my eating disorder journey (and today), I found this to be extremely helpful around food. By taking away the “should”, I was able to give my body and mind what it wanted. What a glorious feeling to have the freedom to satisfy your wants and needs, rather than following some silly fad diet that is filled with “should” foods. Some days my body and mind wants ice cream, and sometimes it wants fruits and veggies. That is the amazing part … there are no rules when you actually listen to yourself.

•

Try to take some time this weekend to notice how many times you say “I should.” I challenge you to change that into “what do I want”? 🤍

02/03/2023

Is breakfast really the most important meal of the day? While every meal is important, breakfast has been shown to be beneficial to our health.

Eating within the first two hours of waking allows your body to refuel which helps you perform better throughout the day. Your brain needs food to function so eating breakfast increases alertness and focus.

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When you go without eating for 10-12 hours, your metabolism switches to fasting mode which stores energy. So, when you break fast, your metabolism increases and you’re start burning energy again. This can aid in weight maintenance and/or weight loss. Furthermore, When eating a balanced breakfast (carbs, protein, fat) you are less likely to over eat at other meals.

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Studies have shown that skipping breakfast may lead to heart disease and/or type 2 diabetes. When you eat breakfast, you have smaller rises in blood sugar and insulin which can help reduce triglycerides and LDL cholesterol. This can result in decreased appetite as well.

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What if you experience food aversion in the morning? Listen to your body and respect your hunger cues. What you consume over the course of the day is more important than a single meal.

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When choosing breakfast foods, go for whole grains high in fiber, limited added sugar, healthy protein, heart healthy fat, and a fruit and/or veggie.

02/02/2023

Who out there struggles to get enough water in the winter? (👋🏻 me)

This is your daily reminder to take a sip 💦

Try to get half your body weight in ounces of water, daily. If that seems daunting, try increasing your daily water intake by one glass per day and gradually build from there.

01/31/2023

Diversity in our gut microbiome has been linked to decreased inflammation, improved immune health, healthy aging, and even increased longevity.

Luckily to those who share a home with a furry friend, you have a live in companion that is constantly sharing its diverse microbiome with you.

By breathing in and swallowing animal microorganisms, we can directly change our gut microbiome. Studies have shown that early-life exposure to pet microorganisms reduces your chance to develop allergic diseases, including bronchial asthma or allergic rhinitis. Also, some animal microorganisms may alter the bacteria in our gut to change how they metabolize neurotransmitters which can result in increased mood! How cool is that?!

So here’s another excuse to snag some more slobbery kisses 😉🦠

(Second pic is a shout out to my sweet boy who shares all his good bacteria with me)

Sources:
1. Manor, O., Dai, C.L., Kornilov, S.A. et al. Health and disease markers correlate with gut microbiome composition across thousands of people. Nat Commun 11, 5206 (2020). https://doi.org/10.1038/s41467-020-18871-1
2. Tun, H.M., Konya, T., Takaro, T.K. et al. Exposure to household furry pets influences the gut microbiota of infants at 3–4 months following various birth scenarios. Microbiome 5, 40 (2017). https://doi.org/10.1186/s40168-017-0254-x
3.https://www.nytimes.com/2017/06/06/well/family/are-pets-the-new-probiotic.html

05/13/2021

Come visit me (along with some other badass babes) at the Health and Wellness Popup at .slowcraft this Saturday, May 15th ✨

I will be offering free 15 minute nutrition consultations, giving away some goodies, and have an epic raffle prize with a $20 gift card to .zephyr, $20 gift card to , a free service of mine of your choice, along with some other fun prizes!

PLUS, look at all the other INCREDIBLE businesses that will be here! All entry fees are donated to . You won’t want to miss this!

Address

3731 Equestrian Lane Suite 202 B
Bozeman, MT
59718

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm
Friday	9am - 6pm
Saturday	9am - 6pm

Website

https://www.threeriversnutrition.com/

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