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Anne Till Nutrition Group

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Cary, NC
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.

03/17/2026

The “8 glasses a day” rule is one of the most common hydration myths. In reality, your body’s water needs depend on body weight, activity level, and environment. Here’s a simple way to estimate what your body may actually need 👇

Step 1: Start with the Weight Equation
Your body requires a baseline level of water just to support circulation, digestion, temperature regulation, and nutrient transport.

➡️ Formula: Body weight (lbs) × 0.5
Example: 150 lbs × 0.5 = ~75 oz per day

This gives you your baseline hydration target before lifestyle factors are added.

Step 2: Add Water for Exercise
If you’re sweating, your hydration needs increase.

🏃‍♀️ Add ~12 oz for every 30 minutes of intense activity
Example: A 1-hour workout = +24 oz of water

Step 3: Consider Your Environment
Certain conditions increase fluid loss:

☀️ Hot or humid weather: add ~10–20% more
🏔 High altitude: faster breathing increases water loss
☕ Caffeine or alcohol: may increase fluid loss—add an extra glass of water

Step 4: Use the “Pee Test”
Your body gives real-time hydration feedback.

🟡 Pale yellow: well hydrated
🟠 Dark yellow: time to drink more water

Hydration supports energy, digestion, circulation, and temperature regulation, so dialing in your intake can make a noticeable difference in how you feel throughout the day.

💡 Save this post so you can quickly recalculate your hydration needs the next time your routine, workouts, or weather changes.

03/16/2026

Your gut does more than digest food — it influences metabolism, immunity, blood sugar, heart health, and even how you feel day to day. 🦠

A healthy gut starts with simple daily habits that support your microbiome and digestive system.

🌿 Prioritize fiber
Fiber feeds the beneficial bacteria in your gut. Aim for about 25g per day for women and 38g for men by including foods like beans, oats, whole grains, fruits, vegetables, nuts, and seeds.

💧 Hydration matters
Increasing fiber without enough water can lead to discomfort. Drinking 6–8 glasses of water daily helps fiber move smoothly through the digestive tract.

🥕 Eat more plant diversity
Your microbiome thrives on variety. Try to eat 30 different plant foods each week including fruits, vegetables, grains, legumes, herbs, nuts, and seeds.

🥬 Add fermented foods
Foods like yogurt with live cultures, kimchi, sauerkraut, and kombucha introduce beneficial bacteria that can support gut balance.

🚶 Move your body
Regular movement helps stimulate digestion and supports microbial diversity. Even a 20-minute walk after dinner can help regulate blood sugar and improve digestive comfort.

🧘 Manage stress
Your brain and gut communicate constantly through the gut-brain axis. Chronic stress can disrupt digestion, which is why stress management is an important part of gut health.

Gut health is not one-size-fits-all. Personalized guidance from a registered dietitian can help you understand your symptoms, rebuild tolerance to foods, and create habits that support long-term digestive health.

👉 Ready to stop guessing about your gut health? Schedule a consultation with one of our registered dietitians today.

👩‍⚕️ For more info on the gut health basics, click the link in our bio to read our blog by Haley Williams, MPH, RDN, LD.

03/13/2026

Want to upgrade your brain’s "operating system?" Meet BDNF. 🧠

BDNF (Brain-Derived Neurotrophic Factor) is a protein that acts like Miracle-Gro for your brain. It helps repair brain cells, protects them from stress, and even helps grow NEW ones. High BDNF = better memory, sharper focus, and a more resilient mood.

The best part? You can naturally boost it with your daily habits. Here are 5 science-backed ways to level up your brain health:

🏃‍♂️ Move with Intensity: While any movement is good, HIIT (High-Intensity Interval Training) is the ultimate BDNF booster. Just 6–10 minutes of intense bursts can spike your levels!

🫐 Eat "Brain Fertilizer" Foods: Load up on Omega-3s (salmon, walnuts), blueberries, and dark chocolate (70%+ cacao). These contain flavonoids that signal your brain to produce more BDNF.

💤 Prioritize Deep Sleep: Your brain "cleans" itself and releases BDNF primarily during deep sleep stages. Aim for 7–9 hours of quality shut-eye.

☀️ Get Some Sun: Sunlight doesn't just give you Vitamin D; it’s directly linked to higher BDNF production. Spend at least 15 minutes outside every morning.

🧩 Challenge Your Mind: Learn a new language, pick up an instrument, or try a new hobby. Novelty and "cognitive demand" force your brain to secrete BDNF to build new neural pathways.

The "Anti-BDNF" Warning: High sugar and ultra-processed foods are BDNF’s worst enemy. They can actually suppress this protein, so keep the sweet treats as occasional rewards! 🚫🍭

Which one of these are you adding to your routine today? Let’s chat in the comments! 👇

03/11/2026

Healthy eating that supports your wallet and the planet 🌍💚

When it comes to protein, you don’t need pricey cuts of meat or ultra-processed options to eat well. Smart protein choices can help you:
✔️ Save on groceries
✔️ Reduce environmental impact
✔️ Meet your protein and nutrient needs

🌱 Plant-based protein powerhouses
Beans, lentils, and chickpeas are some of the most underrated staples in the kitchen. They’re affordable, shelf-stable, high in protein and fiber, and naturally rich in iron and folate—all with a lower carbon footprint.

🍽️ Soy proteins that deliver
Tofu, tempeh, and edamame are complete proteins that are budget-friendly, versatile, and easy to use in stir-fries, bowls, salads, and soups.

🐟 Budget-stretching animal proteins
Eggs and canned fish (like tuna, salmon, and sardines) pair well with plant proteins and provide high-quality protein plus key nutrients like B12, choline, and omega-3s—without much waste.

🛒 Smart shopping tips
• Buy dry beans or lentils in bulk
• Use frozen or canned proteins to reduce food waste
• Combine plant + animal proteins (think beans + eggs) for balance and variety

✨ Takeaway:
Eating sustainably doesn’t have to be expensive. Balanced, budget-friendly protein choices can support your health—and the planet—long-term.

👇 Save this post for your next grocery run!

03/10/2026

Not all foods are processed the same way, and that difference matters for your gut, inflammation, and long-term health.

While ultra-processed foods (UPFs) are convenient, diets high in them are consistently linked to increased inflammation and a higher risk of chronic conditions. They also tend to crowd out the real, nourishing foods our bodies rely on for energy, digestion, and metabolic health.

Food Processing Spectrum:
🥝 Unprocessed: Fresh fruit, eggs, raw nuts
🫒 Processed ingredients: Olive oil, butter, honey
🍞 Processed foods: Fresh bread, canned beans (just salt & water), simple cheeses
🥤 Ultra-processed foods: Soda, packaged cookies, instant noodles, “fake” meats

The goal isn’t perfection. It’s awareness.

🌱 Today’s challenge:
Try swapping just one “wrapper” food for a whole or minimally processed food. One small shift can support better digestion, steadier energy, and a happier gut.

Your gut will thank you 💚

03/09/2026

Nutrition isn’t about a single “perfect” meal or a short-term reset—it’s about the small, repeatable choices you make every day. 🥗📈

Think about it like this:
• Adding fiber to breakfast most days
• Choosing water more often than sugary drinks
• Eating balanced meals at regular intervals
• Including fruits and vegetables consistently—not perfectly
• Moving your body in ways you enjoy

Individually, these choices may feel small. But over time, they compound—supporting gut health, heart health, stable blood sugar, energy levels, and a healthier relationship with food.

That’s why sustainable nutrition focuses on systems, not extremes. When habits fit your real life, they’re easier to repeat—and repetition is where progress actually happens. No all-or-nothing thinking. No quick fixes. Just steady, evidence-based habits that work with your body.

If you’re tired of starting over and want support building habits that last, a registered dietitian can help you turn small steps into meaningful, long-term change. 💚

✨ Progress over perfection. Habits over hacks.

03/06/2026

🚫 Stop stressing about “incomplete” proteins. Let’s clear this up once and for all.

For years, plant proteins were labeled as “missing something.” But science tells a very different story.

Your body needs 9 essential amino acids—and yes, plants can absolutely deliver.

✨ Quinoa brings all 9 to the table, with an especially high lysine content (a nutrient many plant foods get unfairly criticized for lacking).
✨ Soy sets the gold standard, with digestibility scores comparable to meat, eggs, and dairy.
✨ H**p seeds, buckwheat, faba beans, and lupins add even more amino acid diversity.
✨ And even foods like wheat germ and cauliflower contribute to balanced amino acid patterns when eaten as part of a varied diet.

🧠 The real takeaway:
Your body doesn’t require perfection at every meal—it thrives on variety over time. When you eat a diverse mix of whole plant foods, you naturally meet your protein and amino acid needs for muscle repair, metabolism, and overall health.

No stress. No food rules. Just smart, flexible nutrition. 💚

👇 Let’s chat:
Which plant protein do you use most—quinoa, tofu, edamame, or something else?

📌 Save this post for your next grocery run
✈️ Share with a friend who still thinks plants “don’t have enough protein”
🔗 Want personalized nutrition guidance? Visit the link in our bio to work with a dietitian

03/05/2026

Heartburn and acid reflux aren’t just random—they’re often connected to what and how you eat.
While certain foods commonly trigger symptoms, GERD looks different for everyone.

The goal isn’t restriction—it’s personalization.
A dietitian can help you identify triggers, reduce symptoms, and build a sustainable plan that supports your digestive health.

👉 Ready to feel better? Schedule a nutrition consult with our team.

03/04/2026

AI is everywhere — including nutrition advice. But should it replace professional guidance? Let’s break it down 👇

✅ Pros of Using AI for Nutrition Info
🥗 Quick access to general nutrition concepts
🛒 Meal ideas and grocery inspiration
📚 Summarizing publicly available guidelines
⏰ Convenience — available 24/7

⚠️ Cons of Using AI for Dietary Advice
❌ Not personalized to your medical history, labs, or medications
❌ Cannot assess nutrient deficiencies, disordered eating, or chronic conditions
❌ May share outdated, oversimplified, or incorrect information
❌ Cannot monitor progress or adjust recommendations over time
❌ No accountability for safety or outcomes

Nutrition is never one-size-fits-all. AI can support education and ideas, but it cannot replace individualized, evidence-based care.

➡️ Working with a Registered Dietitian matters. If you’re looking for personalized, evidence-based nutrition guidance, a dietitian can help translate information into a plan that actually works for your life. Click the link in our bio to get started today!

03/03/2026

Gut health isn’t just about digestion—it’s about your whole body. Your gut microbiome plays a role in metabolism, immunity, blood sugar, heart health, and more. 🦠

If bloating, constipation, discomfort, or unpredictable symptoms feel frustrating, it’s often not one food—it’s patterns:
✔️ Fiber intake (and how fast you increase it)
✔️ Hydration
✔️ Plant variety
✔️ Movement
✔️ Stress & routines

There’s no one-size-fits-all gut plan. That’s why working with a registered dietitian matters. We help you move beyond trends and restriction to build gut-friendly habits that actually last.

📍 In-person appointments in Raleigh, Cary, and Clayton
💻 Virtual visits available
👉 Schedule your personalized gut health consult via the link in our bio

03/02/2026

March is National Nutrition Month! 🥕🌿

This month is all about making food choices that support your health, budget, and lifestyle—without perfection. Small, realistic shifts add up, and your next grocery trip is a great place to start. 🛒

👉 Swipe for your next grocery run list and try one (or more!) of these simple, dietitian-approved ideas:

🥭 Try one “new-to-you” fruit or veggie this week
Adding variety supports nutrient intake and gut health. Step outside your routine and experiment with:
• Dragonfruit
• Bok choy
• Purple carrots

🍓 Use “ugly” produce + pantry staples
Nutrition doesn’t have to look perfect to be powerful. Misshapen produce works beautifully in smoothies, soups, and stir-fries—especially when paired with:
• Canned beans
• Frozen vegetables
• Whole grains
These staples are affordable, convenient, and packed with fiber and nutrients.

💧 Rethink your beverages
Swapping sugary drinks for water—or sparkling water with a squeeze of lime—can support hydration, energy levels, and overall health without feeling restrictive.

✨ National Nutrition Month isn’t about doing everything at once. It’s about building habits that feel doable, sustainable, and supportive of your real life. Start with one swap, one new food, or one small change this week.

📌 Need help personalizing your nutrition approach? Our registered dietitians are here to help—judgment-free and evidence-based.

02/27/2026

A heart-healthy breakfast isn’t about cutting foods out — it’s about building balance in.

Including fiber, protein, and healthy fats can help support cholesterol levels, blood sugar balance, and long-lasting energy throughout the day.

💡 Start with foods you enjoy and build from there.

👩‍⚕️ Need help creating heart-smart meals that fit your lifestyle? Our registered dietitians are here to help.

Save this post for busy mornings ❤️

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

Website

http://www.annetill.com/

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