aNue Nourished LLC

10/01/2025

In practice, PCOS is most often diagnosed using the Rotterdam criteria, which require any 2 of 3 features:
1️⃣ High androgens – can show up as acne, excess hair growth (hirsutism), or hair thinning.
2️⃣ Irregular menstrual cycles and ovulatory dysfunction – often seen as irregular or missed periods, or difficulty predicting cycles.
3️⃣ Polycystic ovaries on ultrasound – when multiple small follicles are seen on imaging.

The NIH has also classified 4 types of PCOS. This framework is mainly used in research to see what kinds of treatments work for the different types, which can also help women better understand how PCOS affects them and what treatment options might be most helpful.

Here are the 4 NIH types:
• Type A (Classic) – High androgens + irregular cycles + polycystic ovaries
•Type B (Classic) – High androgens + irregular cycles, no polycystic ovaries
•Type C (Non-Classic) – High androgens + polycystic ovaries, regular cycles
•Type D (Non-Classic) – Irregular cycles + polycystic ovaries, no high androgens

💡 How do you know what type you have? Your provider may check hormone levels, assess ovulation, and use ultrasound imaging—steps that are part of the diagnostic process.

❓ Why does this matter? Understanding your type can make your symptoms feel less confusing and help guide a more personalized care plan.

✨ Want support tailored to your PCOS?
Visit www.anuenourished.com to learn more.

09/27/2025

PCOS can show up in many ways.

These are some of the most common signs and symptoms, but not every woman will experience all of them—and the intensity can vary not only from person to person, but even within the same person over time.

Your PCOS journey is unique, which is why a personalized approach makes all the difference.

Visit www.anuenourished.com to learn more about support tailored to you.

09/26/2025

Hi, I’m Ashley!

I’m the owner of aNue Nourished and a dietitian specializing in PCOS and women’s health. Through 1:1 coaching and nutrition counseling, I help women cut through the confusion, find clarity, and manage their PCOS symptoms with confidence.

✨ Ready to take the next step?
Visit www.anuenourished.com

I can’t wait to connect with you!

07/07/2025

If your provider is saying things like this to you, please know there are better providers and options out there. I help women navigate their healthcare all the time - one of the spectacular options and clinics to work with is Women’s Vitality & Fertility. 💜

04/30/2025

Learning about common misconceptions when dealing with women's health

04/23/2025

Simple Clues Your Meals Aren’t Serving You (Even If They *Seem* Fine) 🍽️💡

Your body is always giving you feedback — especially after you eat.
If your meals aren’t supporting your energy, digestion, and hormones, it’ll let you know. You just have to pay attention. 👇

✨ Here are some signs your meals might need to be tweaked to serve you better:

🔸 Hungry again within 1–2 hours of eating
🔸 Burping, bloating, or indigestion after meals
🔸 Feeling tired or sluggish after eating
🔸 Low energy throughout the day
🔸 Intense sugar or carb cravings
🔸 Less than 3 food groups on your plate (missing protein, fiber, or fat)
🔸 Not feeling satisfied after meals
🔸 Mood swings or irritability between meals
🔸 Crashing blood sugar (shaky, dizzy, anxious)

These aren’t random — they’re messages from your body saying:
“Hey, this isn’t quite working for me.”

👩‍⚕️ As a women’s health dietitian, I help clients rebalance their meals to support blood sugar, hormones, digestion, and real energy — without the overwhelm.

📌 Save this post & share with someone who’s tired of feeling off after meals.

04/19/2025

Busy family? Need tips on meal planning? I highly recommend you grab a copy 👉Uncomplicate Your Plate: A Busy Family’s Guide to Meal Planning written by April Graff, RD, LD (one of my favorite fellow dietitians!) 😊You can find a signed copy at Hilltop HyVee in Mankato, Mn or find it on Amazon.

https://www.amazon.com/dp/B0F2TM8W26/ref=cm_sw_r_as_gl_api_gl_i_C106B85X0N0EB1GD8NE4?linkCode=ml1&tag=th099f-20

03/28/2025

Fiber plays a crucial role in supporting gut health, balancing cholesterol, promoting satiety, regulating blood sugar, and eliminating excess hormones like estrogen.

Try these simple, fun, fiber-forward food ideas to support your fiber intake:

Chia Seed Pudding
🥄 Mix chia seeds with almond milk, a dash of vanilla, and a touch of honey. Let it sit overnight for a creamy, fiber-rich snack. For an extra boost of fiber and antioxidants, top with fresh berries! 🍇🍓

Fiber-Packed Snack Bites
😋 Combine oats, peanut butter, chia seeds, and a handful of dried fruit. Roll into balls and refrigerate for a quick, fiber-filled snack that keeps hunger at bay.

Baked Root Veggie Fries
🍠 Toss sweet potatoes, carrots, and beets in avocado oil, salt, and your favorite herbs. Bake at 400°F for 25-30 minutes until crispy and golden for a delicious, fiber-packed snack or side dish.

Crunchy Chickpeas
🥄 Rinse and dry canned chickpeas, then toss with olive oil and spices. Roast at 375°F for 30-40 minutes for a crunchy, satisfying fiber-rich snack.

While these may be fun, don't forget about our tried-and-true fiber friends like whole grains, fruits, veggies, and beans/legumes! They’re all essential for a healthy gut and balanced hormones. 🌱

If you're new to increasing fiber, start slow and listen to your body. If you're experiencing gut health symptoms, it's always best to chat with your doctor or dietitian to find personalized ways to boost your fiber intake and support your gut health.

👉 Ready for more personalized advice regarding your health? Visit www.anuenourished.com to learn more.

03/19/2025

Did any signs surprise you?

Don’t underestimate the power of fiber—or better yet, eating fibrous foods. Optimizing digestion, fiber intake, and overall gut health are key to overcoming many women’s health issues and promoting hormone balance. Remember, it’s not a one-size-fits-all approach—each woman may need to optimize her fiber intake a little differently.

Stay tuned—more tips on fiber and gut health are coming your way!

03/15/2025

Ember Wellness Studio and I sat down and chatted simple and balanced nutrition for an episode of their newly launched podcast - The Edit.

Check out the podcast and give our chat a listen here 👉 https://open.spotify.com/episode/3NMN2iacu6ooV5YZP1HrkG?si=6aJmLt6yQLm5LzfTkUR02Q

Episode 03 of The Edit is live!

March is National Nutrition Month, a time to focus on making informed food choices and developing healthy eating habits that support overall well-being.

In this episode of The Edit, we are joined by Ashley from aNue Nourished LLC, a registered women's health dietitian. We explore the power of nutrition in fueling movement, enhancing recovery, and promoting overall health.

From mindful eating to practical tips for balanced meals, we break down how small, sustainable changes can make a big impact. Whether you're looking to optimize your energy for Pilates and yoga or simply want to feel your best every day, this conversation will help you nourish your body with intention. Tune in and let’s edit the way we think about food!

Find us on Spotify!

03/14/2025

Is fiber really a carb? 🤔

Yes, it is—and you should be eating it! If you’re not getting enough or struggling to tolerate it, your gut health might need extra support. That’s where working with a dietitian can help. Fiber and gut health is something I talk about often with my clients.

Here’s the scoop: Fiber is a complex carb that’s largely undigested, so it doesn’t provide direct caloric energy. But it does feed the good bacteria in your gut (and more)! When they ferment fiber, they produce short-chain fatty acids (like butyrate), which provide energy for your colon cells. So, in a way, fiber does give your body energy—just not in the way you’d expect.

And just to clarify—fiber isn’t the only carb that supports your health. Starches and sugars are not "bad" either! These carbs are a great energy source to fuel both physical and mental activities. The trick is to focus on whole, nutrient-dense carbs like whole grains, fruits, vegetables, and legumes.

Have fiber questions? Drop them below! I’ll be sharing more on fiber soon.

02/12/2025

I’m so grateful for this shoutout from a fellow dietitian who felt supported by me while overcoming some of her own challenges.

I work with women 1-on-1 to address their unique health challenges and find sustainable nutrition and lifestyle solutions. If you’re ready to take control of your health and get the answers you need, let’s work together!

📩 DM me to schedule a consultation or visit my website www.anuenourished.com to learn more about how I can support you!

Also, if you want more tips on cooking, meal planning, or are looking for personal chef services in the Minneapolis, Mn area check out https://www.fedandwateredmn.com
Hannah is amazing!