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Lancaster Dietitian

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Lancaster, PA
Lancaster Dietitian

Theresa Shank, MS RD LDN, is a registered dietitian offering in-person or virtual nutritional counse

09/27/2023

A simple switch with significant impact.

At Lancaster Dietitian, we believe education is an important factor to behavior change. To assist you in making realistic, often small, changes to improve your health, it helps to know the “why.”

Prioritizing a meal before reaching for caffeine can help you to:
* Reduce stomach irritation and chances of experiencing reflux by not introducing acidic coffee to an already acidic empty stomach
* Improve digestion; feeling less urgency to move your bowels quickly and experience less overall GI discomfort
* Manage your blood sugar by reducing the rapid rise and fall of blood sugar levels
* Reduce your body’s stress response. Caffeine can stimulate stress hormones like cortisol which may exacerbate feelings of stress or anxiety when consumed on an empty stomach

11/29/2020

Wrapping up the month of November and feeling all the gratitude towards Lancaster, and especially the .limitless1 community for welcoming me back to town!!

Since COVID decided to ramp up again, I’ll be staying in Philly and only seeing clients virtually.

I’m sad I can’t visit Lancaster or take advantage of all it has to offer 😥, but until I can fully be present, follow me on for motivation, recipes and shots of nourishing inspiration🤍

11/27/2020

Shout out to my friends with GI issues!! I highly recommend using the app to navigate your symptoms. Using it along side of my customized recommendations and meal plans have helped hundreds of my GI clients navigate themsleves to symptom free relief 📸 by

11/25/2020

Tomorrow is Thankgiving and I am always a fan of BYOV (bring your own veggies) when it comes Holiday celebrations. A simple DIY hummus platter is a beautiful addition to any occasion or it can be a meal all on it's own! And it couldn't be easier to make! All you need are some fresh fruits and veggies.

Ingredients needed: Fresh vegetables, , , olives, marinated cheeses, fruit, nuts and garnishes (springs of fresh herbs) 🥕🥒🍏🥦

11/24/2020

Carboydrates are essential but so controversial 🍞🥯🥖🥐🌽🥞🧇

Let's be blunt: most people left to their own devices would eat too many carbs - pasta, bread, potatoes and grainy desserts all make the list of the top 10 foods consumed by U.S. adults.

My clients know that a carb hierarchy exists when working with me. I call these recommended carbs, RD approved starches. These starches are whole, unprocessed and higher in nutrients & vitamins, fiber and protein.

Start swapping these into meals that you normally would eat cheat starches (white flours, white grains) and see how you feel hours later. Buh-bye sugar crashes!

*Sweet Potato
*Winter Squash
*Oatmeal
*Quinoa
*Black or Wild Rice
*Sprouted Grain Bread or Tortilla
*Beans
*Lentils

11/23/2020

It's almost 3pm and you may be feeling a crash from lunch and while many of us love a nice cup of coffee to pull us out of an afternoon slump, caffeine can jangle our moods and affect our sleep - which for many of us, this pandemic has already disrupted. Instead of habitually grabbing coffee (which by the way has a half life of 5 hours), try going on a 15 minute walk after lunch to help with post meal blood sugar control, rehydrate with 12-16 ounces of H20 or make a warm cup of tea with adaptogens like tumeric, reishi, ashwaganda, holy basil or ginseng. My two favorite store bought tea brands are: Caffeine Free Tulsi Original and Peppermint Herbal Tea. Highly recommend 🙌🏻 On the go? Swing by , or

11/19/2020

I always talk about how important visual cues are when trying to change a habit. So, what do ya'll think? Is this not the mother of all visual cues to drink WATER throughout the ENTIRE day😂

Aside from using my new as a large reminder to drink at least 80++ ounces of water a day, the horror of knowing how even low grade dehydration impacts aging is enough to keep sipping.

To make sure you're properly hydrated, especially during these winter months, try these suggestions:
-Drink half your weight in fluid ounces
-Get a head start in the morning by drinking 12-16 ounces of water pre coffee, pre sip/eat, PRE ANYTHING
-Add chlorophyll drops to your water: adding just a few drops to your water can help control hunger, cravings and is a super potent antioxidant that promotes healing and cleansing.
-Try bone broth! It contributes immune boosting nutrients and provides electrolytes (**Love this addition for my GI clients)!

Drink up my friends 💧💧Video by:

11/18/2020

is a staple in Lancaster - I love stopping by while I am in town. They offer the freshest food, and their assortment of drinks is unmatched! The hot tea is my favorite as the temps drop!

11/16/2020

Picked up some chia seeds, flax seeds, and nuts from for my smoothies and bridge snacks throughout the week! It is always smart to buy different nuts and seeds to rotate to get a mix of nourishing fats!

Try my newest smoothie recipe:
1 cup unsweetened almond or oatmilk
1/2 cup frozen blueberries
1/2 medium avocado🥑
1/3 cup frozen bananas🍌
1/3 cup fresh mint leaves

Add all ingredients to a high-powdered blender and process until smooth or to your desired consistency.

11/14/2020

Walked by some of my favorite Lancaster spots: , , , ☀️! What are some of your favorite restaurants/studios/boutiques that I should check out?

11/13/2020

Happy Friday! Not sure why, but once Friday hits, nutrition boundaries are loosened and vegetables are the first to leave our plates. Hopefully my favorite champagne vinagrette by might up the chances of that not happening this weekend 😏

Here is what you’ll need:
1 teaspoon Dijon mustard
1 teaspoon minced fresh garlic
3 tablespoons champagne vinegar
Kosher salt and freshly ground black pepper
1/2 cup good olive oil

11/08/2020

is one of my favorite local grocery stores featuring some of the best brands - , , and to name a few! Their mantra is cultivating food, health, and community; couldn't say it better myself!

Address

401 Granite Run Drive
Lancaster, PA
17601

Opening Hours

Monday	10am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	10am - 4pm

Website

http://www.lancasterdietitian.com/

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