MM Nutrition, Puyallup, WA (2025)

10/09/2025

Sugar Standoff: Iced Latte vs Reese's Peanut Butter Cup
__________________________________________

A grande Iced Vanilla Latte from Starbucks contains 190 Calories and 112% of the max rec for added sugar.

Meanwhile, a Reese's Peanut Butter Cup contains 110 Calories and 44% of the max rec for added sugar.

1 Latte = 2.54 Peanut Butter Cups*

*Sugar equivalency

10/08/2025

Sugar Standoff: “The Cookie” vs Big Mac
_____________________________________________

An original Chocolate Chip Cookie from Metropolitan Market contains 870 Calories, 138% of the max rec for saturated fat, and 244% of the max rec for added sugar.

Meanwhile, a Big Mac contains 540 Calories and 76% of the max recommendation for saturated fat.

1 Cookie= 1.5 Big Macs*

*Caloric equivalency

10/07/2025

Patient Perspectives: Kristin's Story
__________________________________

“I came to MM Nutrition after several months of passively observing the MM Nutrition page: my sister had two coworkers who were working with Morgan, both of whom had positive experiences.

However, it took several months before I actually reached out to Morgan after my sister’s suggestions to do so.

I finally got to a point where the number on the scale was inexplicable to me, and despite my best intentions to not let that number go above “X”, it had, significantly, and I felt like I was missing out on a lot of things in life because of my weight.

No matter how much sleep I was getting, I was tired all the time, cranky, uncomfortable, and felt like I wasn’t the person I used to be anymore.

I had mentally detached from the visible physical changes to my body as I gained weight, but it was finally the emotional fatigue of dealing with the weight and the limitations of the weight that made me finally message Morgan and inquire about the program.

In my time at MM Nutrition, I have experienced so many changes.

There have been the obvious physical changes: I don’t fit into a lot of my clothes anymore and I can see my collar bones again for the first time in a decade.

I no longer need several cups of coffee and a few cokes to get through the day: my energy is so much more stable, and my attitude is better as well.

I don’t feel the aching in my feet at the end of a long day, and I feel like I’m better able to move through my day and whatever it entails with greater ease, without the former fatigue and discomfort I used to experience.

My palate has also changed: the physical cravings of “must have” foods are not there anymore.

My physical hunger is so much more manageable, and I don’t have “hangry” moments anymore.

I am still a long way to my final goal, but the physical changes thus far are a huge incentive to stay the course and continue working toward my final goal.

I think the emotional changes have been the biggest surprise in this process, and have been almost more important in some ways than the physical changes.

I think a lot of what plagued me about my weight and my relationship with food was the emotional connections I’d created.

While some were well-intentioned and represented a normal, healthy relationship with food, others were more stress related.

Emotionally, I think I am now a lot more intentional about the food I put in my body, and I am a lot more thoughtful about making indulgences special and meaningful: I am less impulsive in my choices.

I don’t shy away from having my photo taken anymore, and I don’t cringe with anxiety in seeing how the photos turned out.
I actually enjoy trying on clothes again, and I care more about how I look (professionally) at work now than I had in the past.

I also feel more open to trying new things and doing more with my free time than I did before because I have not only have more energy, but I feel like my optimism and joy have returned because I’m more comfortable in my skin than I have been in a really long time.

The initial changes weren’t as difficult for me as I anticipated, because I was really at a point where I was ready for change, and therefore I was ready to make sacrifices.

Food has always been a very social thing for me: with Morgan’s help, I was able to reflect on the connections and the emotions associated with food and my friends and family and see that, while food may have been the thing that brought people together, it could still be, but I could also change those relationships and those connections by not making food the focus.

She also provided helpful restaurant guides for my favorite places and other common types of restaurants.

The amount of self-empowerment that comes from tackling my weight and my relationship with food has been so motivating, energizing, and good for me, not only physically, but emotionally as well.

Now, instead of feeling overwhelmed by the amount of weight I have to lose, I feel empowered and hopeful to tackle this journey, and I feel like I have the skills and support necessary to get to my goal, and be a healthier person.

I think the thing that’s so unique about what Morgan offers is that instead of a one-size for all approach, she really meets you where you are, and then gives you the skills and information needed to empower yourself to make change.

She reaches out, every single day, and this helps keep me accountable.

I also appreciate the fact that when people ask me about what I’m doing, it is driven by real food, not supplements, and doesn’t require that I go spend hours in the gym.

People are shocked and lose a lot of skepticism when they realize I can eat real food for every meal, and that I don’t have to be super strict about my choices like a Whole30 or Keto, and that I can eat at restaurants, and even have a slice of birthday cake if I want to.

For the first time in a long time,I feel hopeful about the future and my goals, not overwhelmed or discouraged about this process.
I’ve learned that it’s never too late to make changes in your life.

I’ve learned that I’m capable of making healthy, good choices for my body when it comes to food and my relationship with food.

I’ve realized I have strong emotional connections to food as tradition, ritual, and community, and that I can create new traditions, rituals, and communities that still involve things I enjoy, but that don’t have the same power over me as they once did.

Most of all, I’ve learned to be gentler and kinder to myself. I don’t dislike the person I was before; I don’t shame that body.

However, I realize that person and that body weren’t living to their best potential and that I’m doing a better job of caring for and nurturing the person I am becoming and the body I have now than I was before.

I feel more myself than I have in a long time.”

-Kristin Kuzmanich

10/06/2025

Turkey sandwiches are a lunchtime staple for diners of all ages. While a sandwich has the potential to be a moderately healthy meal, many options dish up a significant number of Calories, fat, and sodium .

We’ve assessed 6 popular sandwiches by nutrition content, analyzing Calorie, saturated fat, and sodium content.
………………………

Criteria to consider: The American Heart Association recommends that adults consume no more than 13 g saturated fat and 2300 mg sodium daily.

While Calorie needs vary, the average adult requires 1,600-2,000 Calories to maintain a healthy weight.
………………………

The Contender: Panera Bread

The Sandwiches:

01. Bacon Turkey Bravo: 860 Calories, 14 g sat fat, 2650 mg sodium

02. Turkey Cheddar: 810 Calories, 13 g sat fat, 2160 mg sodium

Discussion: With both Panera sandwiches eclipsing the daily max for saturated fat, the relatively straightforward Turkey and Cheddar has a slight edge over the Bacon Turkey Bravo, with 1 less gram saturated fat.

While both sandwiches are very high in sodium, Turkey and Cheddar just makes it under the mark for the daily max.
………………………

The Contender: Jimmy John’s

The Sandwiches:

01. Turkey Tom: 480 Calories, 2.5 g sat fat, 1160 mg sodium

02. Beach Club: 850 Calories, 14 g sat fat, 2050 mg sodium

Discussion: Jimmy John’s Beach Club fairs similar to Panera’s offerings- high in saturated fat and sodium. The Turkey Tom fairs better in nearly every way, largely thanks to its limited number of ingredients.

Whereas the other sandwiches on this list contain ingredients high in saturated fat and sodium (cheese, bacon, etc), the Turkey Tom comes dressed with mayo, lettuce, and tomato.
………………………

The Contender: Jersey Mike’s

The Sandwiches:

01. Turkey & Provolone: 770 Calories, 10 g sat fat, 1873 mg sodium

02. Club Sub: 1110 Calories, 17g sat fat, 2468 mg sodium

Discussion: Similar to other offerings, simple tends to fair best: with Jersey Mike’s standard Turkey & Provolone option coming in lower in every metric than the Club Sub option.

While still high in sodium and saturated fat content, Turkey & Provolone has the edge over its contender.
………………………

In summary: Sandwiches are one of the highest contributors of sodium to the average American’s diet (yes, truly).

While it is possible to build a healthier sandwich, the combination of ingredients makes it difficult to stay under the maximum thresholds for saturated fat and sodium in particular.

How did your favorite stack up, and what’s your formula for a healthier sandwich?

10/05/2025

Through October 14, MM Nutrition & Wellness patients will receive 10% off their first months services + MM will donate an additional 10% to the Breast Cancer Research Foundation.

Inquire today to ask questions, gauge fit, and begin your personal journey to well.

10/04/2025

Patient Perspectives: Melissa’s Story
_________________________________

“I’ve struggled with my weight for most of my life. I had tried every diet, fad, and program out there, but food always seemed to win.

If I had any success from any type of diet, it was always short lived, and I would gain the weight back.

Being obese for my entire adult life, I had ignored all the warnings that my doctors had provided that my weight would eventually cause additional problems and disease.

I would always bypass the topic by telling them that I was working on weight loss.

Eventually I found myself at only 41 years old, on medication for high blood pressure and diabetes.

I had knee pain that made just getting up difficult, my joints were achy, and I was tired all the time.

I was ashamed of my weight and uncomfortable in my own skin.

I had known about MM for over a year because a close friend of mine had worked with Morgan, and I was inspired by her success.

I finally reached out to MM after serious reflection on my health, the consequences of my eating habits, and the desperation to take control of my life.

I’ve currently been with MM for five months, and in that time I’ve lost 65lbs.

Probably for the first time ever, I now weigh less than what my driver’s license says!

Better yet, I’ll be checking in with my doctor soon to discuss discontinuing medication.

I’m more active now and no longer have the knee pain, and I make exercise a priority; not just because it helps with my mood and weight loss, but because it just feels good to be active.

Through my process with MM, I’m learning how to deal with emotions in a healthy way instead of avoiding them by soothing or numbing with food.

Initially, I was afraid that I might not be strong enough to get past the first few months, or that the program just wouldn’t work for me.

I went in worrying that I would fail, just like I had with every other weight loss attempt.

One of the questions that I asked Morgan during my initial consultation was, “What are some of the reasons patients fail to lose weight on your program?”

I asked the question because I wanted to know what not to do: I wanted to know how I could be successful in change, this time for good.

She told me that, in most cases, if the patient wasn’t successful, it was because they didn’t have an open mind and weren’t able to listen to advice given to them in their care process.

The MM process is not like any other program I know: it is laid out in a way that works with you by providing the tools necessary to guide you through your own process of change.

Morgan provides me with daily accountability, informative homework and the opportunity to self reflect, the encouragement to determine and create healthy boundaries, and guidance in the creation of my own support system, all of which work together as crucial elements of my process.

Together, this has been vital in moving me from my old, unhealthy behaviors to new ones that I can be proud of.

This process is not just about food, but about getting to know my true self and finding ways to bring that out.

Morgan provides us with questions to ask ourselves to determine and define our own personal health based values so we can work to achieve and live those values every day.

MM also helps you to become a better you by stressing the importance of making self care a priority.

If I need help, all I have to do is reach out and I’m provided with guidance to help me make the best decision that is best for me.

There’s never any judgement, only supportive realness.

Before MM, my self care was food: I would eat whatever I wanted, whatever sounded good, or would treat myself whenever I felt like I deserved it.

I didn’t understand what self care really is.

I would do everything for everyone else in an attempt to make others happy.

I wasn’t a priority to myself.

That has definitely changed, as I now understand that self care is not supposed to be harmful.

I now see the importance of taking care of myself which includes eating in a way that provides nourishment that my body needs.

I’ve learned that it’s ok to spend time on me and that it’s ok to ask for what I need.

I’m working on making myself better so that I can be better for myself and those around me.

To me, empowerment is a feeling of strength and determination in my ability to be successful in whatever it is that I am doing.

I feel empowered reflecting on how far I’ve come from when I first started my MM journey.

Not only in weight loss but in the behavior changes I’ve made that have resulted in weight loss.

I have moments of getting off track but when I look at the big picture, all the non scale victories, actually using my resources, asking for help, I feel empowered.

I feel empowered when I exercise, when I decide to not give into temptations and when I get back on track when I do give into temptations.

I am enjoying this journey and the process and most importantly, I’m enjoying getting to know myself better.

I’m still working towards reaching my goal weight and am working through changing all the behaviors that kept me overweight all my life.

I’ve learned that self care is about nurturing yourself, keeping promises you make to yourself, celebrating yourself, and finding balance.

No matter who you are or what you have going on in your life, you deserve time to take care of yourself.

When it comes to health, I think that most people know that they have to change in order to lose weight.

But either you think you can’t or you don’t really know how to.

Being vulnerable, realizing your weaknesses, finding acceptance in your reality, and being able to ask for help will provide opportunities for change.

Through my process, I have realized empowerment: I have gained confidence, self esteem, and a sense of determination that I didn’t know I had.”

-Melissa Morris, Port Orchard

10/03/2025

FAQ: What is hypothyroidism?
__________________________________

Hypothyroidism is a condition characterized by an inactive thyroid.

Often discussed in the context of body weight, the thyroid plays a critical role in metabolism,
However, hormones produced by the thyroid impact more than just body weight.

While hypothyroidism can make weight management more difficult, it is not the sole symptom of thyroid dysfunction.

Common symptoms include increased sensitivity to cold, difficulty regulating body temperature, low heart rate, fatigue, thinning hair, constipation, dry skin, irregular menstrual cycles, and depression.

Thyroid conditions tend to affect women more than men: 1 in 8 women will develop a thyroid condition in their lifetime.

Hashimoto’s disease is the most common form of hypothyroidism.

Hashimoto’s disease occurs when the immune system mistakenly attacks the thyroid, leading to damage and low levels of thyroid hormones.

Thyroiditis, radiation, and thyroid surgery can also cause or contribute to the development of hypothyroidism.

Luckily, most cases of hypothyroidism are easily managed with medication.

Diagnosis and treatment of hypothyroidism is essential, as individuals with unmanaged thyroid conditions experience increased cancer risk.

Diagnosis is fairly straightforward, involving a simple blood test to measure TSH (thyroid stimulating hormone) and two additional hormones (T-3,4).

In certain instances, additional care may be needed in the diagnostic process in order to evaluate the potential for subclinical hypothyroidism.

Treatment for hypothyroidism almost always includes medication.

However, complementary therapies (nutrition, exercise, etc) are often necessary to provide additional relief from symptoms, improving and enhancing quality of life.

10/02/2025

Nutrition and Breast Cancer Prevention.
_____________________________________________

One in eight women living in the United States will develop breast cancer in their lifetime. Diet is at least partially attributable for 30% to 40% of all cancers.

While diet alone is unlikely to act as the sole cause (or the cure) for any specific cancer, lifestyle factors have been shown to play a potent role in prevention of cancer and prevention of relapse.

Being overweight is a strong risk factor for many forms of cancer, breast cancer included.

Even moderate amounts of extra weight can increase risk: beyond the age of 18, even a 10% weight gain can strongly increase the chances of initial diagnosis as well as a cancer recurrence.

The risk for postmenopausal women is particularly strong: After menopause, breast cancer risk increases by about 12% for every five point increase in BMI.

While it’s easy to shrug off the role of lifestyle in cancer prevention, a strong case can be made for reducing risk through dietary management.

Unprocessed diets low in saturated fat, red and processed meat, sugar, and refined grains have been shown to substantially reduce risk for initial diagnosis, relapse, and metastasis.

Adequate fruit and vegetable consumption is especially important: women who consume more than 5 cups of vegetables daily experience a 27% reduction in risk for breast cancer.

Always favor veggies and fruits in their whole form in lieu of dried fruits or fruit juices, which have a less favorable impact on blood sugar control.

Even relatively small amounts of red and processed meat, processed foods, sweet beverages, desserts, and alcohol can have a sizable impact on risk.

Red meat (beef, pork) and processed meat (bacon, jerky, sausage, salami, pepperoni, etc) increase risk for numerous cancers, breast cancer included.

Processed meats are classified as Group I Carcinogens by the World Health Organization for their direct impact on cancer risk, while red meat is classified as a Group II Carcinogen.

For every 3.5 oz of red meat or 1.25 oz of processed meat consumed each week, cancer risk increases by 11-51% and 8-72% (dependent on cancer type).

While the mechanisms of action are not fully understood, women who regularly consume packaged breads, breakfast cereals, snack foods, sweetened beverages, refined grains, and sweets have been shown to have higher risk for diagnosis and metastasis, even when controlling for the variables of body weight and degree of food processing.

Finally, even moderate alcohol consumption has been shown to increase risk: women who consume 3 alcoholic drinks each week experience a 15% increase in breast cancer risk.

If you find yourself overwhelmed by the prospect of sweeping dietary changes, have heart: dietary change is about emphasizing healthier habits and reducing unhealthy habits- not doing away with them entirely.

At its best, health information can encourage us to make educated and intentional choices in the direction of health prevention and promotion.

Hopefully, this short nutritional overview has inspired you to make small changes in the direction of risk reduction.

Questions about nutrition and breast cancer prevention, weight management, or any other facet of clinical nutrition? Reach out! We love hearing from health-minded community members, prospective patients, MM alumni, or anyone else working to live life, well.

10/01/2025

While the regular consumption of any one specific food is unlikely to work wonders, maintaining a healthy weight, eating a whole foods diet, and engaging in regular exercise primes your immune system to work its best, ensuring a swift and effective response to invading viruses.

As for specific foods and remedies?

Research has shown that regular consumption of fruits, vegetables, garlic, tea, and spicy peppers may reduce the duration and severity of viral illnesses, flu in particular.

Regardless of season, limit sugar, alcohol, and processed foods, which have been shown to impair T-Cell response, even when consumed moderately.

While it’s tempting to turn to trendy fads or heavily marketed supplements and products, the basic fundamentals tend to work best in the prevention of cold and flu.

09/30/2025

Patient Perspectives: Sara’s Story
_________________________________________

“When I came to MM Nutrition, I was pregnant with my second child, morbidly obese, and constantly tired.

I got winded doing the simplest of things, and I developed health issues during my pregnancy that scared me into making a change.

Health and wellness can be especially challenging for moms: we tend to put everyone else first, leaving little time left for ourselves.

This was something I really worked hard on while with MM Nutrition. I learned that I can't pour from an empty cup: I need self care time.

Bubble baths and nights out with my friends are a part of it, but true self care also includes eating healthy foods and not just having a PB&J because it's convenient, exercising, and even just saying no.

MM Nutrition is different because- while I know it sounds cliche, it's not a diet- it's a lifestyle change.

That was important to me, because I’ve struggled with my weight for a long time.

When I hit puberty I gained weight; fast. By my sophomore year in high school I was wearing a size 18. The summer between my sophomore and junior year, I started exercising a lot. I also severely restricted my food intake, often skipping meals, and by the time my junior year started I was a size 8.

Near the end of my senior year, I experienced my first truly traumatic life event; the loss of a parent. I turned to food for comfort.

I got married the next year, and was a size 12 by then. My husband and I both gained a lot of weight as newlyweds. We also tried several diets and would lose a lot of weight, then gain it all back.

At my largest, I was a size 20. I had accepted that I was just supposed to be overweight and I reasoned that a lot of it had to do with my diagnosis of PCOS.

I’ve learned that that’s not true: I lost 122 pounds in just under a year of working with Morgan.

That's almost half of my starting weight!

My heart issues are resolved; my cardiologist said my heart is stronger than his, and he discharged me from his care.

I don't get winded easily at all anymore, and I enjoy spending time with my girls, going for walks, playing chase, and swinging with them without worrying that I'll break the swing.

I have newfound confidence and am comfortable in my own skin.

I'm enjoying all the little things now, and I'm taking time to recharge by doing things I love like gardening, reading, going for walks, and even baking!

I've learned balance with food, and I no longer feel the urge to split a whole tray of cookies with my husband; instead I'm enjoying sharing my creations with others, and indulging appropriately when I choose to.

The fact that I have not gained weight during this COVID19 quarantine proves to me without a doubt that I'm in control of the food I choose to put into my body. Food doesn't control me!

Initially, I was scared that MM would be another temporary weight loss, and that I would fail.

But I was more terrified about my heart issues, and the thought of leaving my two young daughters made me go all in.

I'm a bit of a control freak, and surrendering all of my food choices to Morgan was a scary idea, but I was determined to give it my all and to follow Morgan's every direction.

Morgan taught me that I am truly in control of what I choose to put into my body.

Working with Morgan opened my eyes to nutrition in a whole new way. I recognize that even so-called healthy foods can have a lot of calories, and may not be as healthy as I previously thought.

I think people honestly don't understand proper nutrition, it's confusing with all the different information out there. It's hard to want to try again and again after experiencing so many failures.

I know how to look for clean, whole, nutritious foods while also indulging in treats every once in a while. This way of eating has become second nature to me now. Morgan's recipes are delicious and easy to prepare. She also provides an amazing dining guide to use when eating out.

MM Nutrition really goes deep into nutritional education and emotional work to give you all the tools you need to succeed long term. I believe that the emotional work is the cornerstone of success.

I learned that I was an emotional binge eater, and all those calories really add up fast. I learned how to be okay having uncomfortable feelings instead of eating my feelings.

Working with Morgan, I developed much healthier self care strategies.

I entered the program just wanting to lose weight and be healthy, but I left with a whole new outlook on my life. I am worth it and I am free.

My process has changed my life both physically and mentally. I'm a much stronger person now, and I'm able to be the mom I always wanted to be.

To other moms out there: You can't do it all. No one can. But you can make your physical and emotional health a priority. And when you do, you'll find that you have more energy and the things you choose to do will be done well.

Lean into the process and celebrate every milestone and victory because you deserve it and you're worth it.”

-Sara Farnsworth, Puyallup

09/29/2025

Nutrition Standoff: Chips and Salsa vs Hamburger
_________________________________________________

A small order of Chips and Salsa from Chipotle contains 570 Calories and 26% of the max recommendation for saturated fat.

Meanwhile, a McDonald's Hamburger contains 250 Calories and 23% of the max recommendation for saturated fat.

1 order Chips and Salsa = 2.28 Hamburgers*

*Caloric Equivalency

09/28/2025

FAQ: What is PCOS and How Does Nutrition Impact It?
______________________________________

PCOS- or Polycystic Ovarian Syndrome- is a common hormonal disorder, affecting 6-12% of US women of reproductive age.

While symptoms of PCOS tend to be most severe in prime reproductive years, it is a lifelong condition.

Characteristics of PCOS include irregular periods, high levels of androgens, and polycystic ovaries. Polycystic ovaries tend to be larger in size and contain multiple, small cysts around the outer perimeter.

Excessive hair growth (including facial hair), acne, hair loss, infertility, and overweight/obesity are also common symptoms that are present in many women with PCOS.

While symptoms of PCOS can impact anyone regardless of body weight, symptoms tend to be more severe in those living with overweight/obesity. More than 80% of those living with PCOS experience overweight or obesity. Unfortunately, being overweight or obese tends to exacerbate metabolic dysfunction, which in turn makes it easier to gain additional weight.

Although the causes of PCOS are not fully understood, it is known that insulin and androgen are key endocrine factors that likely play a role in the development of the condition. Genetics also likely play a role, as a family history does appear to increase risk.

The chronic inflammation typically seen in individuals with PCOS is a likely factor in the progression and severity of symptoms.

While medications are typically a key factor in managing the condition and its related symptoms, lifestyle management is a key factor in reducing the intensity of symptoms and its related health risks (overweight/obesity, diabetes, heart disease, high blood pressure, and high cholesterol).

Unsurprisingly, studies have found that PCOS treatment plans that include both diet and exercise tend to be most effective. Vigorous cardiovascular exercise has shown the greatest effect in body composition, insulin sensitivity, and cardiovascular health outcomes.

Aim for 150 minutes each week of heart pumping cardio: jogging, cycling, circuit classes, swimming, and dance fitness are all good options.

If appropriate, even moderate weight loss can improve insulin sensitivity and relieve symptoms of PCOS. A healthy body weight also reduces risk for diabetes, high cholesterol, hypertension, heart disease, and certain types of cancer, all of which are more prevalent in those with PCOS.

While there’s no one specific diet designated for the treatment of PCOS, there are a few key dietary changes that have been shown to improve the hormonal environment, relieving symptoms of the disease and reducing risk for future disease states.

The changes that are most helpful for the management of PCOS are not novel; they are what the American public has been encouraged to practice for years.

However, given the metabolic abnormalities associated with PCOS, these shifts are of particular importance.

Especially crucial are reductions in high sugar foods, red and processed meats, and saturated fat, all of which can contribute to symptom severity.

As always, consult with a registered dietitian, certified nutritionist, or your personal physician to determine what specific treatments are best to manage individual symptoms and prevent long term complications and comorbidities.

While PCOS cannot be cured, long term management is possible and worthwhile.

MM Nutrition

10/09/2025

10/08/2025

10/07/2025

10/06/2025

10/05/2025

10/04/2025

10/03/2025

10/02/2025

10/01/2025

09/30/2025

09/29/2025

09/28/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share

Category