Nutrition That Heals, LLC

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United States
Lancaster, PA
Nutrition That Heals, LLC

Anti-diet, insurance-based, HAES (R) aligned nutrition therapists
Serving AL, AR, AZ, CA, CO, CT, FL, GA, IL, MA, MD, MI, MS, NC, NJ, NY, PA, TX, VA, WV

In-network insurances: Aetna, Anthem BlueCross BlueShield, Capital Blue Cross, Cigna, Empire BlueCross BlueShield, Excellus BlueCross BlueShield, Highmark, Independence Blue Cross/Amerihealth, and United Healthcare.

01/30/2026

Why should women in menopause (and peri-menopause) focus on building muscle? 🏋🏻‍♀️

⚠️ Because muscle isn’t just for strength—it’s a key part of healthy aging.

Muscle supports your metabolism
Helps regulate blood sugar
Protects bone health

📉 As estrogen declines, muscle mass naturally decreases. Without enough daily protein, this loss can speed up, raising the risk of osteoporosis.

The fix? Prioritize protein.

🎯 Aim for 20–30 grams at each meal.

High-quality options include:

Greek yogurt
Lean chicken
Eggs
Salmon
Plant-based picks like tofu, beans, lentils, tempeh, and edamame

Building and maintaining muscle now sets the stage for stronger bones, steadier energy, and a healthier metabolism long-term.

What’s your go-to protein source? Drop it in the comments!
🍳🫘🥦

01/28/2026

You have great nutrition habits - so why do you still feel lousy?

Some patients reach this point and need to talk more about their symptoms with their doctor to move forward. A common culprit that we see is a thyroid imbalance.

🚨Hypothyroidism can be easy to overlook, but many people experience some common symptoms.

The 4 most common signs of an underactive thyroid:

🥶 Feeling cold most of the time.
If you're always chilly, it could mean your body is struggling to regulate its temperature.

😴 Extreme fatigue that feels like your new normal.
If rest, hydration, and good nutrition aren’t helping, it might be your thyroid.

💩 Ongoing constipation.
Since your metabolism includes your digestive system, a sluggish thyroid can lead to slower movement in your gut. Even if you're drinking enough fluids and eating fiber-rich foods, you might still become backed up.

🤔 Sudden weight gain.
Weight changes can happen for various reasons, but if you notice a shift without making significant changes to your routine, it's a good idea to discuss this with your health provider.

Create a meal plan to thrive with hypothyroidism at one of our medical nutrition counseling sessions!

01/26/2026

🚨 Dealing with tough periods? What you sip might be making things harder than they need to be.

Overdoing the caffeine. ☕️☕️☕️☕️☕️

Drinking more than 170 mg of caffeine (2 cups of coffee, a double espresso shot, or a single energy drink) around your menstrual cycle is enough to push some women’s pain over the edge. Even without a condition like endometriosis, caffeine can disrupt the menstrual cycle.

It’s easy to lose track (especially on days your body just wants to rest🪫), but exceeding your own limit can trigger a cascade of hormonal unrest. This ripple effect can raise cortisol and inflammation - exactly when your body needs less of both.

Less coffee? But how?

Try shifting toward habits that naturally support energy:

💧 Increase your water intake

🚶 Add gentle forms of exercise

🥗 Eat balanced meals with plenty of protein

These swaps can help stabilize energy, support hormone balance, and carry you through your cycle with less pain and more resilience.

01/24/2026

✨ Want healthier, more resilient skin? What you eat plays a bigger role than you might think.

Your skin is constantly repairing, renewing, and defending itself and it needs the right nutrients to do that well.

Here are a few that make a real difference:

🫘 Protein (meat, fish, legumes) - Gives your skin the building blocks it needs to stay firm and supported by helping your body create collagen and elastin.

🍓 Vitamin C (strawberries, broccoli, tomatoes) - A key teammember in collagen production and skin repair (especially when your skin needs a little extra TLC).

🐓 Zinc (poultry, pumpkin seeds, shellfish) - Supports healthy cell turnover and helps calm irritation beneath the surface.

🥭Vitamin A (sweet potatoes, spinach, mangos) - Encourages steady cell renewal and helps keep oil production in balance.

🐟 Omega‑3 fats (fatty fish, chia seeds, walnuts) - Help your skin stay hydrated and maintain strong, flexible cell membranes.

Nourishing your skin truly starts from within - and small shifts in your daily eating pattern can add up to a noticeable glow.

01/08/2026

🫠 Skipping meals might be wreaking havoc on your hormones.

Maintaining steady blood sugar levels is always important, but for women, it can have a direct impact on inflammation, hormones, emotions, and overall discomfort.

Eating balanced meals every ⏰️ 3–5 hours can help:

maintain healthy hormones
lower inflammatory stressors
keep menstrual discomfort to a minimum

When blood sugar drops, your body produces more prostaglandins, compounds that drive inflammation and worsen symptoms.

Adding a 10-minute walk after meals can support digestion but it also prevents a spike in blood sugar. 👣

Starting with meal timing is a simple, actionable way to support your body and feel more in control each day.

01/02/2026

🥗 Think dietitians only know about food? Think again.

Dietitians often have overlapping skills, and certifications in:

✅️ Counseling
✅️ Behavior Change Strategies
✅️ Medical Nutrition Therapy (MNT)

This approach nurtures your health from every angle and goes deeper than just providing new meal plans. Nutrition That Heals is a Health at Every Size® aligned provider and a member of the Eating Disorder Registered Dietitians and Professionals.

Working with a dietitian is a partnership that’s about much more than meal plans and macronutrients.

It's about:
➡️ crafting sustainable habits,
➡️ learning about your unique body
➡️ and supporting your overall wellness.

Ready to take control of your health and develop a positive, lasting relationship with food? Schedule a consultation today. 📅

12/29/2025

Can food really help ease endometriosis pain? 🤔

Food isn’t a cure, but research says it can make a difference. A 2024 meta-analysis found that certain antioxidants are especially effective in reducing menstrual pain - likely because of their impact on inflammation and immune function.

Antioxidants to know (and where to find them):

Vitamin C – citrus, berries, kiwi, broccoli, bell peppers

Vitamin E – almonds, sunflower seeds, olive oil, salmon

Magnesium – leafy greens, beans, nuts, seeds, bananas, avocado

Curcumin – turmeric

Resveratrol – grapes, berries, pistachios, peanuts

🍊🍋🥬🥜🌻🍇🫐

Incorporating these nutrients through balanced meals, snacks, or smoothies may help “turn down the volume” on endo symptoms and support better well-being each month.

Paired with medical care, small dietary shifts can empower women to feel more in control of their cycle and their quality of life.

12/27/2025

Feeling forgetful or foggy? Your brain might be thirsty. 😬

Even mild dehydration can affect brain structure - brain tissue actually shrinks when it doesn’t get enough fluids. Staying hydrated supports focus, memory, and overall brain function. ⚡️

Water isn’t your only option—herbal teas, broths, and other nutrient-rich liquids count too. And instead of chugging large amounts at once, sip gradually throughout the day for steady hydration.

Keeping your brain nourished with fluids is a simple step that can make a big difference in your energy, mood, and cognitive performance every day. 💧🧠💧

12/25/2025

Nutrition That Heals is checking in to say that if you’re not where you want to be with your health, wellness, or nutrition this Christmas, now is not the time to guilt, shame, or punish yourself.

No one’s health was ever perfected or ruined over Christmas. Give yourself space to enjoy the holiday, and relish the food that comes with it.🎄🎁

12/17/2025

Multiple studies found that drinking up to 3 cups of coffee a day can have an impact on your well-being. ☕️

While it’s not recommended to drink coffee on an empty stomach, there is more research to support that coffee has a place in a healthy diet.

It reduces liver fat.
It provides a source of polyphenols (antioxidants).

So, if you are working toward a healthier liver and less oxidation in your body, keep your low-sugar-coffee in your daily routine. 🥰

12/15/2025

What kinds of fruits are low in sugar and high in fiber?

Eating high-fiber foods positively impacts your blood sugar and reduces the amount of fat stored in the body.

High-fiber fruits like:

🍓 berries
🥝 kiwi
🍊 citrus

can be a great baseline and adding

🍏 apples and 🍐 pears to the mix will raise your fiber intake even more.

We don’t suggest eliminating fruit sugars from your diet, but prioritizing higher fiber fruits helps to balance blood sugar better while also raising the number of nutrients in your diet.

Address

554 West King Street, Suite 109
Lancaster, PA
17603

Telephone

+16103312671

Website

http://www.nutrition-that-heals.com/

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