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.

02/17/2026

🍝 Have you ever wondered if a big dinner gives you more energy the next day?
Actually, it might not be the best choice! While you might have more time to enjoy your meals later in the day, your body tends to digest food better at other times.

⌚ For the best energy throughout your day, try having your largest meal earlier than dinner.

When the sun goes down, our brains start to prepare for rest. Eating most of your calories at dinner can make it harder for your body to digest efficiently at night.

🕛 Mid-day is when your digestion works its best, so focusing on your bigger meals during that time can really help boost your daily energy levels!

Want to optimize your diet even more? Book a consultation with one of our Dietitians to find out the easiest ways to eat for your schedule.

02/11/2026

Should you prioritize certain nutrients?

Absolutely, and doing so can protect your long-term health. 🛡

The two most common deficiencies for women as they age are 1️⃣ calcium and 2️⃣ vitamin D. As estrogen declines, its natural bone-protective effect weakens, raising the risk of osteoporosis.

🥬🥛 Calcium – the building block of strong bones.

Sources: leafy greens, dairy, tofu, sesame seeds, fortified milks (almond, oat).

☀️🍄‍🟫🥛🎣 Vitamin D – makes calcium usable by your body.

Sources: sunlight (30 min, a few times a week), mushrooms, dairy, soy, eggs, and fish like salmon, sardines, or rainbow trout.

🤩 Together, these nutrients support bone strength and lower fracture risk—and bonus: many of these foods also provide protein, another key for healthy aging.

➡️ Always check your labs with your healthcare provider to monitor your levels and rule out absorption issues.

02/09/2026

Enjoy your nighttime routine once more!

You can sleep better and drift off more easily by including these tasty foods in your diet.

To help you relax and stick to a regular bedtime, consider adding foods rich in magnesium, like:

🥗 Leafy greens
🌱 Pumpkin seeds
🍫 Dark chocolate

For healthy serotonin and melatonin production, try including foods rich in tryptophan, such as:

🥣 Oats
🍳 Eggs
🍗 Turkey

To support your brain’s chemistry and energy levels, enjoy foods rich in B vitamins, like:

🥩 Beef, chicken, and salmon
🌻 Sunflower seeds and nutritional yeast
🥔 Potatoes and bananas

Finally, to boost your mood, think about adding foods rich in omega-3 fats, including:

🥢 Mackerel, salmon, and tuna
🥯 Chia and h**p seeds
🥬 Dark leafy greens

Head to the grocery store, pick up some of these foods, and drift off into a pleasant sleep tonight.

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.

Address

554 West King Street, Suite 109
Lancaster, PA
17603

Telephone

+16103312671

Website

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

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