Anne Till Nutrition Group

Anne Till Nutrition Group Our experienced Dietitians/Nutritionists provide tailor-made programs & meal plans to meet each client's needs. Call us today to find out more.

Our approach is unique & has helped many of our clients achieve their health & weight management goals.

05/01/2026

Snacks aren’t just about curbing hunger; they influence your energy, cravings, and long-term metabolic health. Even without diabetes, frequent blood sugar spikes and crashes can lead to fatigue, increased hunger, and overeating later in the day.

The goal is stability, not perfection.

Balanced blood sugar supports steady energy, better focus, improved appetite regulation, and fewer cravings.

🥗 Build smarter snacks. Pair carbohydrates with protein + fiber + healthy fats to slow digestion and prevent rapid spikes.

Try combinations like:
• Apple + peanut butter
• Greek yogurt + berries
• Whole grain crackers + hummus
• Cottage cheese + veggies
• Nuts + fruit

🍪 You don’t have to avoid chips or sweets if you pair them with protein or fat (like cheese, yogurt, or nuts).

⏰ Snack when truly hungry, not out of habit, and avoid constant grazing throughout the day.

📏 Portion awareness helps, too. A simple guide → 1 carbohydrate source + 1 protein source instead of multiple carbs alone. Small snack changes can make a big difference in your daily energy, hunger, and long-term health.

📅 Want help building balanced meals and snacks that support your energy and metabolic health? Our Registered Dietitians see patients in Raleigh, Cary, Clayton, and virtually across North Carolina, and many insurance plans cover services at 100%. Schedule through the link in our bio.

Every year, the Environmental Working Group (EWG) releases the “Dirty Dozen,” which is a list of fruits and vegetables l...
04/30/2026

Every year, the Environmental Working Group (EWG) releases the “Dirty Dozen,” which is a list of fruits and vegetables labeled as having the highest pesticide residues. It often leads people to believe they must buy organic versions of these foods. But here’s what many people don’t realize 👇

Detection doesn’t equal danger.

The EWG list focuses on how often pesticide residues are detected, not how much is actually present. In toxicology, dose matters more than presence.

Most pesticide residues found on produce are:
✔️ Hundreds to thousands of times below safety limits
✔️ Regulated and monitored by agencies like the EPA
✔️ Considered safe within the U.S. food supply

Organic produce can be a great choice, but it isn’t pesticide-free. Organic farming still uses pesticides, just different types that meet organic standards. Both organic and conventional fruits and vegetables are carefully regulated and considered safe to eat.

What matters even more than organic vs. conventional? Actually eating fruits and vegetables.

Fear around pesticide exposure can sometimes lead people to avoid certain foods altogether, but that can do more harm than good. Fruits and vegetables provide fiber, antioxidants, vitamins, and minerals that support heart health, gut health, blood sugar balance, and long-term wellness.

Simple steps can further reduce residues at home:
🥕 Wash produce under running water
🔪 Peel when appropriate
🔥 Cook when needed

These everyday habits can significantly reduce residue levels.

The biggest health risk isn’t choosing conventional produce—it’s not eating enough fruits and vegetables at all.

Your nutrition doesn’t have to be perfect to be powerful. Consistency matters more than perfection.

👉 Want personalized guidance on building balanced, sustainable eating habits? Our registered dietitians are here to help. Schedule an appointment with Katie Fisher, MS, RDN, LDN through the link in our bio.

Busy days don’t have to mean skipping meals or relying on ultra-processed options. ⏰🥗The key is building meals that comb...
04/29/2026

Busy days don’t have to mean skipping meals or relying on ultra-processed options. ⏰🥗

The key is building meals that combine protein, fiber-rich carbohydrates, and healthy fats. This combination supports steady energy, helps you stay satisfied longer, and reduces the urge to snack throughout the day. 🥦

Most importantly, give yourself permission to keep it simple. Having 2–3 go-to meals you can rely on makes consistency easier, and consistency is what supports long-term health.

Healthy eating should fit your life, not slow it down. If you’re feeling stuck on what to eat or how to make balanced meals work with your schedule, our dietitians are here to help you create realistic strategies that last. 💬

📍 In-person appointments in North Raleigh, Cary, and Clayton
💻 Virtual visits available across North Carolina
📞 Call 919-990-1130 or visit the link in our bio to schedule.

Continuous glucose monitors (CGMs) are becoming more popular, but for most people without diabetes, they’re a tool for a...
04/28/2026

Continuous glucose monitors (CGMs) are becoming more popular, but for most people without diabetes, they’re a tool for awareness, not a requirement for health. 📊

A CGM tracks glucose levels in real time and can show how your body responds to:
• Meals and snacks
• Exercise and movement
• Stress and sleep
• Daily eating patterns

For some individuals, this data can help highlight patterns, like meals that cause large spikes or how movement improves glucose control. It may also reinforce the importance of balanced meals that include protein, fiber, and carbohydrates.

It’s important to keep this in perspective:
• CGMs are not a full picture of health.
• Normal glucose rises after meals are expected, and a single “spike” is not automatically harmful. Without proper context, data can be misinterpreted, and CGMs cannot diagnose insulin resistance or disease.

🧠 What matters more than the device:
✔️ Balanced, whole-food meals
✔️ Adequate fiber intake
✔️ Regular physical activity
✔️ Consistent eating patterns
✔️ Quality sleep

These behaviors have a far greater impact on metabolic health than tracking every glucose change.

A CGM can be helpful in certain situations, but for most people without diabetes, your daily habits matter far more than your glucose graph.

A rise in blood sugar after eating, especially carbohydrates, is normal physiology. Your body releases insulin to move g...
04/27/2026

A rise in blood sugar after eating, especially carbohydrates, is normal physiology. Your body releases insulin to move glucose into cells and bring levels back down. This is a healthy, tightly regulated system.

Short, moderate increases in glucose after meals are:
• Expected
• Part of normal metabolism
• Not harmful in healthy individuals

What matters most isn’t one meal; it’s patterns over time.

Frequent large spikes followed by crashes may lead to:
• Feeling hungry soon after eating
• Energy dips
• Increased cravings

That’s why we focus on meal balance, not carb avoidance.

🍽️ How to support steadier glucose patterns:
✔️ Pair carbs with protein + fiber
✔️ Include healthy fats
✔️ Choose whole, minimally processed foods
✔️ Avoid long gaps without eating (for some individuals)

Balanced meal ideas:
• Oatmeal + nuts + Greek yogurt
• Whole grain toast + eggs + avocado
• Rice + beans + vegetables + chicken or tofu

📊 CGMs for non-diabetics: They can show patterns, but normal responses can look dramatic on graphs. Context matters more than single readings.

The goal isn’t “no spikes.” It’s stable energy, balanced meals, and sustainable habits.

Save this post for balanced meal inspiration and follow us for more evidence-based nutrition tips.

What are people saying about Grace Stowell, RD, LDN? ⭐“She's helped turn a more typical approach into a plan that matche...
04/24/2026

What are people saying about Grace Stowell, RD, LDN? ⭐

“She's helped turn a more typical approach into a plan that matches my needs and lifestyle. She is GREAT to work with.” — Chris M.

Personalized nutrition isn’t about following a one-size-fits-all plan; it’s about creating strategies that fit your real life, preferences, and goals. Grace is known for helping patients move beyond generic advice and into sustainable, individualized plans that truly work.

Whether you're looking to improve your relationship with food, support long-term health, or build habits that fit your lifestyle, our dietitians are here to help every step of the way.

📍 Now accepting new patients in North Raleigh, Cary, and Clayton
💻 Virtual appointments available across North Carolina
✨ Covered by most insurances

Ready to build a plan that works for your life? Schedule with Grace through the link in our bio.

Whole food grocery shopping doesn’t have to be complicated; it just needs a plan. 🛒Many people think eating a whole food...
04/23/2026

Whole food grocery shopping doesn’t have to be complicated; it just needs a plan. 🛒

Many people think eating a whole food diet means buying more food or spending more time at the store. In reality, it’s about shopping with intention so the foods you buy actually get used.

Start simple.

Choose just 3–5 meals for the week and build your list around balanced combinations of:
🥗 Protein
🌾 Whole grains
🥦 Vegetables

Organizing your grocery list by categories:
🍎 Produce
🥚 Proteins
🌾 Whole grains
🫒 Healthy fats

Choose versatile ingredients:
🥬 Spinach
🥕 Roasted vegetables
🍚 Grains
🫘 Beans

These can be used across multiple meals, helping you reduce waste and stretch your grocery budget. 💰

Don’t overlook frozen fruits and vegetables! They’re nutrient-dense, convenient, and help prevent food from spoiling before you can use it.

Whole food eating isn’t about perfection; it’s about practicality. Try:
✔️ Prepping produce when you get home
✔️ Keeping ingredients visible
✔️ Planning “use-it-up” meals each week

Plan simply. Shop intentionally. Waste less. ♻️

Looking for guidance on building balanced meals and grocery routines that fit your schedule? Our dietitians are here to help.

📲 Connect with one of our dietitians to get started—link in bio!

In today’s nutrition space, it’s easy to get caught up in hitting protein goals while overlooking another key player: fi...
04/22/2026

In today’s nutrition space, it’s easy to get caught up in hitting protein goals while overlooking another key player: fiber. And without fiber, even high-protein meals can fall short when it comes to fullness, digestion, and long-term health. 💪❤️

The real magic happens when protein and fiber work together. This combination helps support steady energy, balanced blood sugar, gut health, and lasting satisfaction after meals, not just temporary fullness.

Instead of chasing higher and higher protein numbers, shift the focus to building balanced meals.

🥦 Think protein paired with fiber-rich foods like vegetables, fruits, whole grains, beans, nuts, and seeds. That’s the foundation of meals that keep you energized, satisfied, and nourished throughout the day.

🥚 Small, consistent choices—like adding berries to yogurt, pairing eggs with whole grain toast, or including lentils with your protein—can make a meaningful difference in how you feel after eating.

Nutrition doesn’t require extremes. It requires balance. ⚖️

If you’re ready to build meals that support your energy, digestion, and long-term health, our dietitians can help you create a plan that fits your lifestyle.

📲 Connect with one of our dietitians to get started by using the link in our bio.

04/21/2026

Ever notice that after a bad night of sleep, you crave all the sugar and salt? 🍩🍟

That isn’t a character flaw: it’s biology.

When you don’t get enough sleep, your body shifts in ways that make healthy choices feel harder. Sleep deprivation can increase hunger hormones like ghrelin, decrease fullness hormones like leptin, and heighten activity in the brain’s reward centers—making high-sugar and high-salt foods more appealing and harder to resist.

Cravings aren’t the only thing affected. Poor sleep can also:

⚡ Increase appetite and overall calorie intake
🧠 Reduce decision-making and impulse control
🩺 Disrupt blood sugar regulation and insulin sensitivity
🔥 Raise stress hormones like cortisol
🍽️ Make it harder to feel satisfied after meals

Research shows that chronic sleep deprivation can lead to consuming hundreds of extra calories per day, often from ultra-processed foods that provide quick energy but little lasting fullness.

Improving sleep habits can support healthier eating, steadier energy levels, and better weight management—without relying on restriction or willpower alone.

🌙 Simple ways to support better sleep:
• Keep a consistent sleep and wake time—even on weekends
• Limit caffeine later in the day
• Reduce screen time before bed
• Create a calming nighttime routine
• Make your sleep environment cool, dark, and quiet

Sleep isn’t just rest; it’s a powerful tool that supports your metabolism, appetite regulation, and overall health.

👉 Read “Sleep Is a Secret Weapon for Weight Management” by Grace Stowell, RD, LDN at the link in our bio to learn how better sleep can support your nutrition goals.

Perfection isn’t required for progress—consistency is. 💭Too many people believe one missed workout, one takeout meal, or...
04/20/2026

Perfection isn’t required for progress—consistency is. 💭

Too many people believe one missed workout, one takeout meal, or one off day means they’ve failed. But health isn’t built on perfect days—it’s built on repeated effort over time.

✔ Missed a workout? Move your body tomorrow.
✔ Ate off-plan? Make your next meal balanced.
✔ Feeling unmotivated? Start small—just one healthy choice.

Small actions, repeated daily, create habits that last far longer than short bursts of perfection. Progress happens when you keep going, even after a setback. ✨

Done consistently beats done perfectly, every time.

👉 Need support building sustainable habits that actually stick? Our registered dietitians can help you create a realistic plan. Schedule through the link in our bio.

04/17/2026

Your gut does more than digest food. It plays a central role in immune health, metabolism, energy levels, and even mood. The trillions of bacteria in your gut microbiome influence how your body processes nutrients, regulates inflammation, and communicates with your immune system. 🦠

A healthy microbiome isn’t built overnight. It’s supported through consistent, everyday habits—especially the foods you choose most often.

🌿 Dietitian-Approved Ways to Support Your Gut:
• Eat a variety of plant foods to increase fiber diversity
• Prioritize fiber-rich foods like oats, beans, lentils, chia, and vegetables
• Include prebiotic foods such as garlic, onions, asparagus, bananas, and oats
• Add fermented foods like yogurt, kefir, sauerkraut, kimchi, or miso
• Focus on whole, minimally processed foods most of the time
• Support your gut with sleep, stress management, and regular movement

Gut health isn’t about perfection; it’s about small, consistent habits that support long-term balance.

📖 Want to dive deeper?
Click the link in our bio to read more on the blog by Annie Kelly, MPH, RD, LDN, where she breaks down the science behind the microbiome and shares practical strategies you can apply today.

Our registered dietitians can help you build a plan that supports your gut health and fits your lifestyle. Schedule through the link in our bio.

Magnesium is one of the most important minerals your body relies on daily. It plays a key role in energy production, mus...
04/16/2026

Magnesium is one of the most important minerals your body relies on daily. It plays a key role in energy production, muscle and nerve function, blood sugar regulation, and heart health. 💪

Yet nearly half of adults don’t meet recommended intake levels, often because modern eating patterns emphasize refined and highly processed foods over whole, nutrient-dense options.

The good news? Supporting your magnesium intake doesn’t require supplements for most people—it often starts with simple, consistent food choices.

🥬 Magnesium-rich foods to prioritize:
• Leafy greens like spinach and kale
• Beans and lentils
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains such as oats, quinoa, and brown rice

✨ Easy ways to boost intake:
• Swap white grains for whole grains
• Add beans to soups, salads, or grain bowls
• Include a handful of nuts or seeds daily
• Build meals around vegetables whenever possible

Small, sustainable shifts in your daily habits can have a meaningful impact on your nutrient intake and your long-term health. ❤️

If you’re unsure whether you’re meeting your nutrient needs, working with a dietitian can help you build a personalized, whole-food approach that fits your lifestyle.

👉 Schedule with one of our registered dietitians using the link in our bio. We’re accepting new patients in North Raleigh, Cary, and Clayton, with virtual appointments available across North Carolina.

Address

105B Kilmayne Drive
Cary, NC
27511

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm

Telephone

+19199901130

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