MM Nutrition, Puyallup, WA (2025)

11/07/2025

While the occasional treat can be an appropriate part of an otherwise balanced diet, everyday snack have become perhaps too normalized, contributing to an excessive level of sugar consumption.

Developing an awareness of how quickly sugar adds up can help give you the extra little motivation boost to reduce your consumption.

The five following treats all contain half of the maximum recommended intake for added sugar (25g/day), or more: how does your favorite stack up?

01. Trail Mix: Snack pack, 20 g sugar

02. Natures Bakery Fig Bar: 1 package, 19 g sugar

03. Oreos: 2 double stuff, 13 g sugar

04. Chocolate Covered Almonds: 14 almonds, 13 g sugar

05. Graham Crackers: 3 sheets, 12 g sugar

11/06/2025

Whether you’re a busy parent fighting a sleep deficit, a time-pressed assistant, or a student working through a sky high stack of notecards, there’s a good chance you depend on a daily dose of caffeine to keep the wheels turning.

While relying on a little extra caffeine for the occasional pick me up wont do you any harm, regular overconsumption may be masking a more serious problem of chronic fatigue or poor sleep patterns, and it may be causing issues in and of itself.

Consistently consuming more than 400 mg caffeine/day can cause acid reflux, contribute to anxiety, increase blood pressure, and disrupt normal sleep-wake patterns. When you consume an excessive amount of caffeine, you may be soldiering past your body’s natural “rest” mechanism.

For context, an 8 oz cup of brewed coffee contains about 100 mg. An energy shot beverage contains around 170 mg.

If you find that you’re excessively fatigued in the absence of high levels of caffeine consumption, perform an energy audit.

Are you getting enough sleep? Eating three meals a day? Staying hydrated?

Determining the underlying cause of your fatigue will allow you to develop sustainable solutions that don’t require an intravenous drip from the local coffee shop.

11/05/2025

Nutrition Standoff: Chicken Tostada Salad vs French Fries
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A Chicken Tostada Salad from Taco Time contains 700 Calories and 57% of the maximum recommendation for saturated fat.

Meanwhile, a medium order of McDonalds French Fries contains 320 Calories and 15% of the maximum recommendation for saturated fat.

1 Salad = 2.18 orders french fries*

*Caloric equivalency

11/04/2025

Patient Perspectives: Megan’s Story
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“In the summer of 2021, I finally decided that it was time to make some major changes in my life.

I had known for several years that I needed to lose weight, but never cared enough to make it a priority.

It was always just something that I knew I should do because I knew I was overweight, but it also didn't really affect my life- or so I thought.

I didn't make weight loss or working out a serious priority.

It wasn't until it really started affecting how I felt physically on an almost daily basis that I knew I needed to try.

I went to the doctor and told him that I just don't feel good, but that I didn’t know why.

I was getting headaches, I was tired all of the time, regularly had an upset stomach, and felt overall blah: I had no mental or physical energy.

He did a physical and blood work, and it came to my attention that I was borderline diabetic, borderline high blood pressure, and borderline high cholesterol.

He looked me in the eye and said that he thought it all came back to my weight.

He said that he could run more tests or check for sleep apnea, but that he truly thought it was directly related to my diet and weight.

He recommended that I see a Nutritionist, but it still took me 4 or 5 more months before I finally convinced myself to reach out for help.

I was afraid of failing, that it wouldn't work for me, or that I would give up because it was too hard.

I didn’t think that it was possible to reach a healthy weight or change my habits, but at that point, I figured that learning something would be better than doing nothing, which is what I had done for too many years. But then I surprised myself, and I have accomplished more than I ever thought I would or could.

In that way, it makes sense that not giving up is also the thing that I’m most proud of.

I’m proud that I didn't "check out" or quit because it was too hard or too much change, which is what I've done with other programs in the past.

Physically, I’m proud that I have consistently worked out 2-3 times a week, which I started doing around the same time that I started MM. I believe that exercise has made me more confident and happy with my appearance.

Getting the weight off and being more physically active has also allowed me to be more active with my family. I actually enjoy doing physically active things like going on hikes now.

We had an amazing vacation hiking several miles, three days in a row in Utah. I pushed myself to my physical limits that trip.

My sons and my husband commented that week that I was different: I was happier, more energetic, stronger, and more confident in my abilities than they had ever seen. That was when I really began to see how far I had come, beyond just what the scale showed.

Being accountable to someone other than myself has been crucial in my process of change. The accountability has kept me honest and more conscious of what I was eating, especially earlier on in the process when making healthier choices didn’t feel natural to me.

Morgan is very good at being direct and challenging me to think deeper, but in a supportive and non-judgemental way.

I appreciate that she’s challenged me to stay engaged, and her feedback during our check-ins and one on ones has helped me feel more comfortable being honest about my actions and decisions.

My relationship with food has become much more intentional. I recognize now that I used food as an emotional and social crutch.I would oftentimes just eat something because it sounded good, without even considering if I was hungry, or considering how I would feel about it afterwards.

I'd often eat "comfort food" because I thought it would make me feel better, or because I felt that I deserved it.

I'm recognizing more now that ultimately those foods actually make me feel worse physically, and that they don’t bring any resolution for the reasons I’m emotionally eating to begin with.

This is something that I still struggle with, but now I recognize it more when it is happening, and I have learned some tools to help overcome those moments.

Even if I am not doing things 100% right all of the time, I'm still working to create positive change, and I’m still making progress towards my goals.

Before MM, self care was an afterthought, maybe a massage or a manicure on occasion.

Now, self care has become so much more: it’s about what I am doing to better myself from the inside out.

As a mom and wife, I think we tend to put ourselves last. We spend a lot of time catering to what makes other people happy, even if it is not what we want or what is actually good for them. I'm learning it's ok to put myself first.

MM is not a diet. It’s a chance to learn tools and practice habits that can lead to lifelong changes and a healthier life.

I appreciate that Morgan has been there to support me through it, helping me deal with the uncomfortable aspects of change nonjudgmentally.

This process has been an empowering one for me.

Growth happens when you move through this process honestly, taking ownership in and learning from the choices that you make along the way. This is my journey, and what I ultimately get out of it is up to me.”

-Megan McFarlane

10/31/2025

“A few years ago, I recognized that something needed to change. I had a friend that was an MM patient, and I loved the mental approach of MM. I realized that I needed to focus on the mental work, instead of just focusing on weight loss.

I was afraid of being so strict that I would just bounce back. I’d had so many years of yo-yo dieting, why would this be anything different?

Everything has been so different, and so hard, but in a good way: this has made me think and work through so many of my mental and emotional challenges related to food. I’d never worked closely with a nutritionist, and definitely not one that gave more than just a meal plan.

I wanted to be perfect right at the beginning and not “fail”, but that is what I am still working on. Accepting that there are going to peaks and divots, and that I can work through them.

I have learned to take it one meal at a time, and everything is an opportunity for reflection and learning.

I am still surprised that I can go without a sugary coffee every day and be ok. It sounds silly, but in all seriousness, sugary coffee was a daily habit and ritual that was super hard to let go of. Doing away with that habit has been huge for me, physically and mentally.

I am still learning to eat veggies at every meal, and still working to prioritize protein. It’s tough, but I’m really working to unlearn habits (coffee, wine, food to relax) that I relied on for so long. They never made me feel good in the long run. I am unlearning habits that I relied on (or thought so), daily sugary coffee, diet soda, wine to relax.

Change is hard, and there’s a bit of a grieving process. It’s ok to recognize, and it’s important to accept the ups and downs throughout the process to truly be successful.

Until I was able to accept that it was going to be hard, I wasn’t going to be able to make any real meaningful progress.

Getting out of a mental and physical rut was going to take time and it was going to take work. What I was doing was not working.

I am still working on it every day, and while I’d like to reach a place of ease, I don’t think I’ll ever stop learning about how my mind, body, and nutrition work together.”

10/30/2025

Nutrition Standoff: Pumpkin Spice Latte vs Doughnut
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A grande Pumpkin Spice Latte contains 390 Calories and 200% of the maximum recommendation for added sugar.

Meanwhile, a Krispy Kreme Doughnut contains 190 Calories and 40% of the max rec for added sugar.

1 Pumpkin Spice Latte= 5 Doughnuts*

*Sugar equivalency

10/29/2025

FAQ: Is red meat healthy?
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While red meat contains protein, iron, and other vital nutrients, it’s also highly inflammatory, and is classified as a Group II carcinogen. Regular consumption- even in moderate amounts- has been shown to increase risk for various forms of cancer, most notably cancers of the colon and re**um.

Luckily, all of the nutrients obtained through red meat consumption can be obtained through other- non carcinogenic- food sources. Ideally, limit consumption for rare occasions, and favor other whole, unprocessed sources of protein for daily consumption.

Fish, shellfish, chicken, beans, legumes, tofu, and eggs all provide a healthy dose of protein without the carcinogenic impact of red meat.

10/28/2025

Patient Perspectives: Lynae’s Story

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“When I moved to Washington two years ago, I assumed that I would become healthier through increased activity living in the beautiful PNW.

I have struggled my entire life with being overweight and curvy, but my weight seemed beyond my control after having children.

Thankfully, I hadn’t yet developed any chronic health conditions, but as a healthcare worker, I knew that was likely in my future.

My knees and feet ached, and I was extremely uncomfortable in my own body.

Being that I had only ever lost weight through starvation, I felt hopeless.

When I saw I was at my highest weight at my doctor’s office, I realized that I had to try, so that I could live a long life for myself and my children.

I found MM Nutrition through several recommendations on Facebook and committed to the process in November 2019.
I never thought I would be a success story, and I had many doubts and fears starting the program: Would I stay committed, would I gain the weight back, and could I really change my lifestyle?

In my 9 months with Morgan, I have lost 68 pounds.
I have managed to stay on plan even over the holidays, date nights, and vacations, using the skills I’ve learned with MM to navigate planned indulgences and move through life.

I feel confident now that I know how to eat healthfully, having acquired tools to refocus and get back on track even when I make mistakes.

Before MM, I indulged at least daily, while at the same time believing that I ate healthy by eating whole grains and avoiding fried foods.

Doctors preaching “calories in calories out” did not help: what I needed was a nutritionist to walk beside me.

Before I committed, I read through the program FAQs, which detailed a comprehensive program from menu planning to emotional work.

I was pleased that the MM process was not based on supplements, packaged food, or medication.

Morgan provides daily personal accountability, daily homework around choices and inspiration, a group support dynamic, and key recipes focused on whole foods.

MM is a true lifestyle change that teaches realism and flexibility through planned indulgences, sessions, and emotional work.

The program’s many live sessions dive into how to manage emotional eating, the science of nutrition and weight loss, identifying trigger foods or events, and even food grief.

I’m still in the middle of my weight loss journey, focusing on my next 20 lbs increment and working through my tendency to emotionally eat while working in healthcare in the midst of a pandemic.

Sometimes the journey is overwhelming, but I have never once thought of giving up.

My weight has influenced my self-esteem, relationships, and even activities.

I no longer worry about the weight limit of a kayak or the impact on my health.

I am proud to be modeling this behavior to my children and friends, and even my husband has lost weight while supporting my healthy eating.

If you’re just beginning your journey with MM, trust the process and you will be successful.”

-Lynae Kibiger, Puyallup

10/27/2025

Breast Cancer Prevention with Diet
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Independent of body weight, diet plays a role in an estimated 30% to 40% of all cancers. Cancers of the breast, colon, and re**um are particularly responsive to diet.

Diets low in saturated fat, red and processed meat, sugar, ultra processed foods, and refined grains have been shown to substantially reduce risk for initial diagnosis, relapse, and metastasis.

Processed and red meats warrant particular consideration.

Classified as Group I (processed) and II (red) Carcinogens by the WHO for their direct impact on cancer risk, every 1.25 oz of processed meat or every 3.5 oz of red meat or consumed each week, increases cancer risk by 11-51% and 8-72%, respectively (% risk varies by cancer type).

Meat aside, women who regularly consume packaged breads, breakfast cereals, snack foods, sweetened beverages, refined grains, and sweets appear to have higher risk for diagnosis and metastasis, even when controlling for the variables of body weight and degree of food processing.

Finally, even moderate alcohol consumption has been shown to increase risk: women who consume 3 alcoholic drinks each week experience a 15% increase in breast cancer risk.

If you find yourself overwhelmed by the prospect of sweeping dietary changes, have heart: dietary change is about emphasizing healthier habits and reducing unhealthy habits- not doing away with them entirely.

Start small, then build in the direction of prevention.

10/26/2025

Nutrition Standoff: Cauliflower Crust vs Thin Crust
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1 serving of Milton's Cauliflower Crust Pizza contains 230 Calories and 27 g carbohydrate.

Meanwhile, 1 serving of California Pizza Kitchen's Thin Crust Pepperoni Pizza contains a nearly identical 250 Calories and less carbohydrate, with 22 g per serving.

10/25/2025

FAQ: Is Protein Powder Healthy?
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Protein powders are often billed as a convenient and even essential product in health and fitness communities.

However, protein powders are far from essential.

While convenient, there are a number of health-related concerns surrounding protein powders and supplements that should be considered prior to consumption.

Unlike food and drugs, protein powders are classified as supplements, which are not regulated by the FDA.

Whereas food and drugs are required to undergo strict regulatory processes prior to consumer sale, supplement products are not subject to the same requirements.

Due to this lack of oversight, supplement products have been shown to contain high levels of contaminants, and often provide little to no benefit.

For this reason, MM Nutrition & Wellness does not sell, promote, or utilize meal replacements, supplements, or other artificial weight loss aids.

MM Nutrition & Wellness is a natural, multidisciplinary medical weight loss practice that addresses the psychology and biology of weight management.

Patients consume diets personalized to their unique needs and individual food preferences.

During their process of care, MM patients receive individualized care, education, and support to cultivate lasting behavioral change, rather than relying on a quick fix for complex medical and/or behavioral challenges.

Questions about MM Nutrition & Wellness, or want to know more about what options are available to you? Send us a message!

We love connecting with prospective patients, alumni, and anyone else working towards their journey of well.

10/24/2025

Sugar Standoff: Trail Mix vs Krispy Kreme Doughnut
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A 1/4 cup serving of Kirkland Signature Trail Mix contains 160 Calories and 40% of the max rec for sugar.

Meanwhile, a Krispy Kreme Doughnut contains 190 Calories and an identical 40% of the max rec for sugar.

1 serving Trail Mix = 1 Krispy Kreme Doughnuts*

*Sugar equivalency

MM Nutrition

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