Nutrition That Heals, LLC

08/30/2025

Nutrition That Heals is here for all new mothers looking for information and support when it comes to nutrition and wellness while breastfeeding.

Nourishing yourself is nourishing your newborn, so make sure you’re prioritizing balanced meals, staying hydrated, and consuming additional calories each day to further support the foundation of your family’s health and well-being.

Our team is equipped to help you make the most of this special season and support your overall health, energy levels, and postpartum recovery.

07/09/2025

07/07/2025

Meet Em, the newest RD on our team! With extensive experience in eating disorder and mental health care, she specializes in eating disorder recovery, intuitive eating, body image work, and mental health nutrition.

Em can provide insurance-based telehealth 1:1 nutrition services to clients in multiple states, including PA and MD.

Head to our website to learn more and book today!

06/30/2025

Did you know that skipping meals can lead to more weight around the midsection? 🤦🏻‍♀️

Is your weight changing without any explanation?

Finding yourself in a cycle of trying to watch what you eat but never hitting any of your milestones? 👖👗

You could be dealing with high levels of cortisol.

Letting your blood sugar drop too low 📉 triggers a stress response; even if you don't feel stressed.

Your body gets a message that it needs to store fat until food is available. 😓

If you live in this pattern, it can cause unwanted weight changes (and a nervous system that’s fried). One of the first steps is committing to eating more regularly to avoid these cortisol spikes. Our team can help you identify and overcome the challenges you face in eating regularly and stop the cycle of high cortisol levels.

06/26/2025

Calm your nervous system and help keep cortisol production to a minimum with these 2 simple habits.

Hydrate smart. 💦

Did you know that mild dehydration causes the body’s stress hormone (cortisol) to rise?

Making sure your body is adequately hydrated is key to staying calm.

Do this by eating water-rich foods like:

🥒 cucumber,
🍉 watermelon,
🍊 and citrus.

And drink at least 8-10 glasses of water per day.

Adding these snacks to your day may lower your cortisol levels and leave you feeling like that to-do list isn’t so bad.

Limit afternoon caffeine. ☕️

Although it’s easier said than done at first, shifting your afternoon beverage can make a big impact on your nervous system.

Options like:

green tea (caffeine plus calming L-theanine)

and herbal teas like rooibos (caffeine-free)

can provide that warm and cozy feeling without the cortisol spike.

Isolating your caffeine to the morning can fine tune your body’s rhythms and make it easier to rest at night. 😴

06/22/2025

Trigger your rest and digest mode for better health.

This technique is for you if you eat most of your meals quickly, while standing,
or as you work.

You could be signaling to your body that it has more important things to do than digest. 🫠

On a day that you rush through a meal, you may end up feeling more bloated, lethargic, and less motivated to tackle what’s next. 😬

This is because your body needs to be in the right state to digest.

It needs a signal.

It can be as simple as:

Chewing each bite slower or for longer.

Eating seated, in a spot where you can practice feeling calm.

Resisting the urge to multitask while you eat.

🧘‍♀️

Mindful eating communicates with the body directly, signaling safety and initiating the process of digestion.

06/17/2025

If you’re dealing with mid-morning fatigue, 🥱 your liver might need some extra support.

This can be as simple as eating enough healthy fats, whole grains, and nutrient-dense foods.

Curb the mid-morning crash by reaching for these liver-supporting snacks:
Low-fat yogurt with berries, pumpkin seeds, and chia seeds.

A berry and spinach smoothie with almond butter and almond milk.

Oatmeal with apples and cinnamon.

🫐🍓🍎🍏

Whole grain toast with hummus and cherry tomatoes.

A handful of walnuts and raw vegetables (ex. carrot, cucumber, broccoli, or celery).

A kale salad with orange slices, pecans, and quinoa.

🥦🥬🍅🥕🥒

It doesn’t have to be complicated. Buy a few staples from this list and pack them next time you leave home. See what works for you.

04/30/2025

The human body doesn’t produce Omega-3s on its own, so we have to get them through our diet. This can be difficult for people that don’t love fish or seafood. Taking fish oil supplements is a great way to get the Omega-3 you need easily.

Here’s a pro-tip: Freeze your fish oil supplements! This will help neutralize any fishy aftertaste and make them that much easier to take.

04/28/2025

Global diabetes rates have quadrupled since 1990, and the American Diabetes Association has listed four main drivers for this worldwide growth:

1. Diet
2. Lack of Physical Activity
3. Excess Weight
4. Family History

Our team at Nutrition That Heals has experience helping clients with type 1, type 2, and prediabetes. If you’re struggling with your diabetes our team can work with you to develop a personalized nutrition plan that fits your unique blood sugar challenges and demands.

04/25/2025

If you’ve recently started making changes to your regular eating habits, you might notice that you’re eating better, but you don’t feel better. You may be experiencing sugar withdrawal, especially if you’re actively transitioning toward a lower sugar diet.

Signs of sugar withdrawal include

- Depressed mood
- Difficulty concentrating
- Dizziness or lightheadedness
- Fatigue or nausea
- Intense sugar cravings or cravings for other carbohydrates, like chips or pasta
- Anxiety or irritability
- Changes in sleep patterns

While sugar withdrawals typically pass within two weeks, it’s important not to give in to binge eating during this time, which can lead to withdrawal cycles. Our team can help you manage these symptoms and arm you with coping skills.

04/24/2025

No matter what your dietary needs, protein is an essential fuel for your body. It’s important to consider both animal and plant protein sources when building a comprehensive diet.

Here are some of the most common animal and plant proteins:

Animal Proteins

- Seafood
- Poultry
- Meat
- Dairy
- Eggs

Plant Proteins

- Soy Products
- Legumes
- Nuts
- Seeds
- Grains
- Psuedocereals

There are more options for protein than most people realize! Our team can help introduce you to more foods that serve your nutritional needs and whole health.

03/29/2025

The human brain is designed to love sugar, but the truth is the spikes and crashes associated with high, sporadic volumes of sugar consumption often contribute to several daily health symptoms including:

-Brain Fog
-Poor Sleep
-Mood Swings
-Irritability
-Fatigue
-Lack of Concentration

If these symptoms persist over time this can manifest into increased overall anxiety. A 2017 study showed that people who consumed the most sugar were over 20% more likely to have mental illness or experience depression.

This doesn’t mean you should throw out every food in your house with sugar or even added sugar.

Attempting to cut out sugar entirely in an extreme or restrictive way can lead to more stress, anxiety, and even disordered eating patterns. If you feel like you’re regularly experiencing the symptoms described above it may be time to take inventory of your diet to determine how much sugar you are eating in a given day or week.

If you find that your sugar intake is elevated our team is prepared to help you find effective and sustainable ways to lower your sugar intake and reduce the symptoms that come along with those spikes and crashes.