Nutrition That Heals, LLC

Home
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.

03/31/2026

4 Myths and 4 Truths About Nutrition and Hypothyroidism:

❌ Myth: Weight changes rely solely on thyroid hormones, so there's no need to change your diet yet.

✅ Truth: While having your thyroid levels back on track is very important, starting a balanced eating plan can lead to more sustainable habits. Nutrition is key for long-term success!

❌ Myth: Cutting out gluten will fix hypothyroidism.

✅ Truth: Gluten does not affect thyroid function for most people. However, some individuals with autoimmune thyroid disease such as Hashimoto's thyroiditis may also have celiac disease, where gluten avoidance is medically necessary. For everyone else, removing gluten isn’t required.

❌ Myth: You need special ‘thyroid foods’ or supplements.

✅ Truth: No single food or supplement can cure hypothyroidism. What does help support thyroid health is a balanced eating pattern that includes nutrients like iodine, selenium, zinc, and iron. Most people can meet these needs through regular meals and varied foods. Supplements can be beneficial to help fill in any gaps, but are not mandatory.

❌ Myth: The only tests you need to get checked are thyroid hormones.

✅ Truth: It’s helpful to check other hormones like insulin, cortisol, and leptin too. These tests can also provide valuable insights.

We are a HAES-aligned practice and do not promote weight loss as a treatment goal. This content is for myth-busting and education only. Please speak with your individual RD for personalized nutrition advice.

03/24/2026

🏃🏻‍♀️‍➡️Are you struggling to manage your sleep schedule? Do you wish it could be better?

☀️Try using sunlight to help!

It’s a simple and effective way to communicate with your sleepy brain.

Just adding 10-20 minutes of natural light to your morning routine can:

🌄Help reset your circadian rhythm (your body’s internal clock),

🍴Stimulate your appetite (perfect for those who don’t feel hungry in the morning),

🔋Regulate your energy levels throughout the day,

☺️Provide your daily dose of vitamin D (goodbye winter blues!),

⏰And signal to your body that it’s time to wake up and focus.

Ready to support your sleep, energy, and nourishment more intentionally? Explore more simple wellness tips on the Nutrition That Heals Blog!

03/22/2026

Feeling like it’s time for another cup of coffee already? ☕🥱☕😵‍💫☕

Do you often wake up tired or find yourself hitting the snooze button a few too many times? 💔 You might be dealing with some imbalances in your cortisol and melatonin levels.

Here are 5 simple tips to help reset your circadian rhythm and improve your sleep!

1️⃣ Avoid late-night snacking for better rest.

Tip: Try sipping herbal tea after dinner. This can signal the start of your nighttime routine. If you are hungry, grab something with protein, so it is more satiating.

2️⃣ Set a regular sleep and wake schedule.

Tip: Begin by waking up at the same time each day. This can make it easier to find a sleep time that works for you.

3️⃣ Limit caffeine to before 2 PM.

Tip: To help you remember, send yourself a fun reminder (like an invitation) to enjoy your last cup of coffee before the cutoff time.

4️⃣ Dim the lights an hour before bedtime.

Tip: Use an automatic dimmer on your home lighting, phone, and computer screens to help your body start producing melatonin. Many smartphones have this feature!

5️⃣ Get 10-20 minutes of morning sunlight.

Tip: If you want some sunshine before dawn, consider using a light that mimics UV rays as part of your morning routine.

Find your energy again with these 5 sleep hygiene tips.

03/19/2026

Eating “healthy” but still feeling worse with endo? 🙋🏽‍♀️

Here’s the catch: 🚫 not all veggies are harmless when you have endometriosis.

Up to 90% of people with endo also experience IBS-like gut issues—and certain high-FODMAP foods can trigger symptoms.

Common culprits include:

• Garlic & onions
• Certain beans
• Cruciferous veggies (like broccoli, cauliflower, and brussels sprouts)

These foods can trigger bloating, inflammation, and pain.

🧅🥦🫘🧄

A short-term low-FODMAP approach can help identify which foods are best to avoid, giving many women more clarity and fewer flare-ups.

Bottom line: eating “healthy” is about what works for your body—not just what looks good on paper.

02/25/2026

Feeling tired? Let’s talk about thyroid fatigue and asking for help in the kitchen.

When your thyroid hormone levels drop, even simple tasks can feel tough. You might find yourself moving slowly, like a snail. 🐌

To nurture your energy, focus on sleep, rest, regular meals, and staying hydrated.

Tip: Until you and your doctor find the right treatment - and even afterward - don’t hesitate to ask for help.

📲 Reach out to your friends and family. Let them know you need to take it easy for a while. See if they can lend a hand with important tasks.

Focusing on nutrition is a great way to ask for support without pressure. Here are some helpful ideas:

✅ Ask a friend to prep grains and starches for the week. Or they could double the meat of their own meal prep and send half home to you.
✅ See if someone can help by cooking a few low-effort meals for nights when you’re too tired.
✅ Ask another friend to grab some frozen fruits and veggies during their next grocery trip and drop them off for you.
✅ You (or someone else) can also prepare breakfast sandwiches, overnight oats, and fresh-cut fruit in advance!

Take care of yourself, even when you’re feeling worn out!

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.

Address

554 West King Street, Suite 109
Lancaster, PA
17603

Telephone

+16103312671

Website

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

Alerts

Be the first to know and let us send you an email when Nutrition That Heals, LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Nutrition That Heals, LLC:

Shortcuts

Want your practice to be the top-listed Clinic in Lancaster?