MM Nutrition, Puyallup, WA (2026)

01/22/2026

Did you know that 44% of the sodium in the average American’s diet comes from ten common food items?

Bread products, lunch meat and charcuterie, pizza, poultry products, soup, sandwiches, cheese, pasta, and snack foods count themselves amongst the biggest offenders.

Pizza- an oft cited favorite food- finds itself in third place on that list. The average American eats pizza three times each month, consuming 2.5 slices at each occasion.

While the occasional treat is enjoyable and healthy in the context of balance, regular consumption of any of the above items can quickly tip sodium consumption into the territory of excess.

While some amount of sodium is essential, playing a critical role in nerve function, muscle contraction, and fluid balance, most Americans consume far more than the amount necessary to sustain these functions.

High salt diets directly increase risk for hypertension, heart disease, stroke, and osteoporosis.

Typically asymptotic, hypertension impacts half of all American adults, less than 25% of whom have the condition under control.

The average American consumes 3,500 mg sodium daily: compare that to the maximum recommendation of 2,300 mg by the American Heart Association.

Individuals over the age of 51 and those with hypertension, kidney disease, and diabetes are encouraged to further reduce sodium consumption, to the tune of 1,500 mg.

Regardless of whether you’re currently working to manage or prevent high blood pressure, consider moderating your consumption of high sodium foods, pizza included.

To help provide a reasonable basis of understanding, we’ve compiled stats on some popular pie types and sodium content* below.

How does your favorite stack up? What do you do to manage your sodium consumption?

Let us know in the comments section!

👇👇👇

05. Pepperoni: 430 Calories, 1020 mg sodium

04. Meat Lovers: 560 Calories, 1510 mg sodium

03. Supreme: 470 Calories, 1170 mg sodium

02. Cheese: 340 Calories, 860 mg sodium

01. Vegetarian: 340 Calories, 770 mg sodium

*Values reflect one slice from a large (16 inch) pie.

01/20/2026

Patient Perspectives: Cathy’s Story
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“When I came to MM, I was in a place where I was ready to feel good about myself again.

After a health crisis in 2021, I was relying on naps during my lunch hours to make it through the day. I was reentering the dating scene and was not feeling good about my health, which had a negative impact emotionally.

I finally reached out to Morgan because I knew that if I put the time and energy into eating, my body would be happy. That’s been my common theme and my focus throughout this: I’m not just losing weight, but also working to make choices that I feel good about.

Time goes by so much more quickly than you think. I knew that it wasn't going to get better by doing nothing, so I decided to really commit myself to my health and wellness.

I chose MM because my cousin had gone through the program and spoke highly of the process. I knew that I needed support, knowledge, and resources that I didn’t have, and I received all of that in this process.

The most enlightening aspect of this journey would be the things that I learned in homework, and the things that I learned about myself in the process. I was able to explore why I had the habits that I had, and I was able to accept and work on the reasons that it was so hard for me to overcome my food habits.

The most difficult thing for me has been being gentle with myself: knowing that it’s OK to have a goal, and that it’s good to strive for that goal, but acknowledging that sometimes life happens and you need to validate that you’re doing the best you can in the process. Morgan said that repeatedly in the process. I’ve learned that it doesn’t need to be all or nothing, and it’s about finding a balance in the midst of life.

We deserve to be healthy: regardless of how you see yourself, it doesn’t need to be your identity.
It won’t happen overnight, but you can make changes by putting one foot in front of the other. It’s worth it.

I’m still working on being intentional and positive on a daily basis: viewing taking care of myself as what’s best for me, rather than doing whatever I’d prefer in the moment.

Change is ongoing: you are always in some process of change, and you can do the work to move forward.”

-Cathy Hansen

01/19/2026

FAQ: Is Protein Powder Healthy?
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Protein powders are often billed as a convenient and even essential product in health and fitness communities.

However, protein powders are far from essential.

While convenient, there are a number of health-related concerns surrounding protein powders and supplements that should be considered prior to consumption.

Unlike food and drugs, protein powders are classified as supplements, which are not regulated by the FDA.

Whereas food and drugs are required to undergo strict regulatory processes prior to consumer sale, supplement products are not subject to the same requirements.

Due to this lack of oversight, supplement products have been shown to contain high levels of contaminants, and often provide little to no benefit.

For this reason, MM Nutrition & Wellness does not sell, promote, or utilize meal replacements, supplements, or other artificial weight loss aids.

MM Nutrition & Wellness is a natural, multidisciplinary medical weight loss practice that addresses the psychology and biology of weight management.

Patients consume diets personalized to their unique needs and individual food preferences.

During their process of care, MM patients receive individualized care, education, and support to cultivate lasting behavioral change, rather than relying on a quick fix for complex medical and/or behavioral challenges.

Questions about MM Nutrition & Wellness, or want to know more about what options are available to you? Send us a message!

We love connecting with prospective patients, alumni, and anyone else working towards their journey of well.

01/17/2026

Sugar Standoff: Trail Mix vs Krispy Kreme Doughnut
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A 1/4 cup serving of Kirkland Signature Trail Mix contains 160 Calories and 40% of the max rec for sugar.

Meanwhile, a Krispy Kreme Doughnut contains 190 Calories and an identical 40% of the max rec for sugar.

1 serving Trail Mix = 1 Krispy Kreme Doughnuts*

*Sugar equivalency

01/15/2026

Nutrition Standoff: BBQ Chicken Wrap vs Cheeseburger
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A Whiskey River BBQ Chicken Wrap from Red Robin contains 1030 Calories and 146% of the max recommendation for saturated fat.

Meanwhile, a McDonald's Cheeseburger contains 300 Calories and 46% of the max recommendation for saturated fat.

1 Wrap = 3.4 Cheeseburgers*

*Caloric equivalency

01/14/2026

Patient Perspectives: Bonnie’s Story
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“Before coming to MM, I was feeling really unhappy with how I looked and how I felt, both inside and outside of my own skin.

I was exhausted mentally and physically all of the time, and I was not able to get myself out of the funk that I felt stuck in.

Without accountability I wasn't able to keep to any diet or exercise routine, and I was beating myself up mentally for it.

A good friend of mine told me about MM Nutrition, and I really wanted to join: I was so ready to pull out of the physical and mental place that I was in that fear wasn't a huge obstacle for me.

I had had success in the past and kept that weight off until I became pregnant with my third baby. I knew that I could put the work in and have success as long as I had the accountability.

I am happy with how I look and how I feel after losing 35 pounds in 4 months, but it's more than that: I rarely feel like I'm in a fat suit or in someone else's body, and I’m not berating myself for making mistakes or being imperfect in the process.

I really like having set food parameters and not counting calories, and it’s been incredibly helpful to be able to ask questions and receive an honest response from a professional.

Having accountability and support to lean on has been really helpful and reassuring.

I do still slip back into old habits and patterns, just like everyone does, but that’s where a lot of the resources from Morgan have been really helpful and supported me through this process.

Self care and I haven't always had the best relationship. Thanks to my upbringing, anything beyond basic hygiene felt like a waste of time. I had a bit of a mental breakdown at the very beginning of 2021 thanks to a total lack of self care, and I have been working on being ok with spending time and resources on myself.

I will never be "done" making improvements and learning new things. I am currently working on physically getting back to where I was before my last pregnancy, mentally becoming more resilient, and finding joy and personal empowerment in the journey.

Change doesn't have to be scary, especially if you choose to look at it as a new adventure that you get to embark on. Start wherever you are, and with the slight attitude shift a whole new world of possibilities will open up to you.”

-Bonnie Pettey

01/12/2026

Question: How do I eat healthy if I don’t like healthy food?

Do you dislike healthy food, or do you prefer less healthy foods? This tends to be a more common scenario than disliking healthy food altogether. More often than not, a combination of our personal food history, exposure, environment, and our brain’s natural preference for foods high in Calories, fat, and sugar, predispose us to less healthy patterns of eating.

If you find yourself with a preference for less healthy patterns of eating, focus on optimizing your environment to make eating healthier easier and unhealthier eating more difficult. This may look like eliminating certain foods from your home, deleting delivery apps, or meal prepping the same day each week.

01/10/2026

FAQ: What is inflammation? Plus, Tips for an Anti Inflammatory Diet
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Inflammation is the body’s natural response to illness or injury. If you’ve ever witnessed the redness and irritation that accompany a hangnail or experienced the pain and swelling that occur with infection, you’re no stranger to acute inflammation.

Unlike acute inflammation, which occurs in response to specific injury or illness, chronic inflammation occurs when the immune system is pushed to its limits, often due to lifestyle factors that promote the production of free radicals- unstable cells that can go on to damage genetic material and cause additional inflammation and disease.

Chronic inflammation directly contributes to risk for chronic disease and serious conditions, including cancer, diabetes, heart disease, and dementia.

Individuals living with (or having a family history of) overweight/obesity, prediabetes, diabetes, cardiovascular disease, or dementia are at higher risk for chronic inflammation.

Luckily, just like lifestyle factors contribute to inflammation, lifestyle factors can relieve or prevent inflammation.

Eating an anti inflammatory diet, exercising consistently, and limiting/abstaining from alcohol can go a long way in preventing a vicious cycle of chronic inflammation and poor health.

An anti inflammatory diet is one that limits or abstains from inflammation producing foods and emphasizes anti inflammatory foods.

While it’s tempting to increase consumption of anti inflammatory foods without modifying consumption of pro inflammatory foods, doing so is rarely sufficient to counter the effects of chronic inflammation.

In order to reap the benefits of an anti inflammatory diet, reduction in pro inflammatory foods is essential.

Want to learn more about an anti inflammatory diet, or curious to know what a diet low in inflammation producing foods looks like?

Consider selecting 1-2 easy targets from each category below to help rebalance your dietary routine.

If you find yourself stuck in a proinflammatory cycle and struggling to gain traction in the direction of healthy habits, consider reaching out to a counselor, dietitian, or certified nutritionist to fortify your wellness practice.
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Pro Inflammatory Foods (Limit/avoid these):

01. Red and Processed Meat: Beef, pork, game meat, salami, pepperoni, deli style meats, bacon, sausage, and jerky.

02. Ultra Processed Foods: Breakfast cereal, snack foods, commercial bread and tortillas, protein bars and shakes, frozen meals.

03. Sugar: Desserts and bakery products, condiments, sugar sweetened beverages, honey, juice, candy, granola, granola bars, breakfast cereal, sweetened yogurt.

04. Saturated Fat: Whole and reduced fat dairy products, butter, red and processed meat, desserts and bakery products, snack foods, fatty cuts of poultry.

05. Alcohol: Even moderate alcohol consumption induces inflammation. Limit or avoid entirely.
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Anti Inflammatory Foods (Emphasize these)

01. Fruits and Vegetables: Prioritize fruits and veggies in their whole form. Dried and juiced are tasty, but they are higher in Calories and sugar and tend to be less satiating.

02. Seafood: Salmon and fatty fish provide the healthy Omega-3 fatty acids that tend to be lacking in the American diet, but each seafood variety wields unique benefits. Add oysters, clams, mussels, shrimp, scallops, and various species of white fish to your regular repertoire.

03. Beans, Legumes, and Tofu: Vegetarian proteins are economical and easy to prepare. Try beans or legumes for added fiber, or experiment with the adaptability of tofu.

04. Whole Grains and Healthy Fats: Most Americans over-consume both grains and fat, and they tend to consume the wrong types. When and where possible, choose whole grains over processed, and replace saturated fat with mono and polyunsaturated fats (olive oil, fatty fish, nuts, seeds, and avocado).

01/06/2026

FAQ: Do Detox Diets Work?
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Considering a detox to lose weight or “cleanse” your system? You might want to reconsider.

While trendy, detoxes do nothing to cleanse the body of toxins.

The human body already has mechanisms in place to filter toxins that may accumulate in the bloodstream as the result of normal living and metabolism.

Tasked with this role, your liver and kidneys manage the job with a high level of effectiveness.

Alas, even in the absence of scientific validity, many consumers are still captivated by the lure of “detox” regimens.

Detoxes by their very nature seem virtuous, producing a salient myth: consumers believe that by reducing diet to the simplest of parts, optimal health and metabolic function are guaranteed.

Unfortunately, for most consumers, detox regimens are a zero sum game: the dietary methods utilized during a cleanse or detox are ineffective, and while they may encourage weight loss, they do so only temporarily.

Ultimately, any weight lost during a cleanse is regained.

Perhaps most importantly, detox regimens fail to equip consumers with the knowledge and habits necessary to reach and sustain a healthy metabolic system for the long haul.

If you’re considering a cleanse or detox to lose weight or treat any other health symptom, look elsewhere before wasting time and energy on an ultimately ineffective solution. There are other, far more effective methods to lose weight and cultivate healthy, lasting habits, reducing the desire for quick fixes or resets.

01/05/2026

Patient Perspectives: Lynae’s Story

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“When I moved to Washington two years ago, I assumed that I would become healthier through increased activity living in the beautiful PNW.

I have struggled my entire life with being overweight and curvy, but my weight seemed beyond my control after having children.

Thankfully, I hadn’t yet developed any chronic health conditions, but as a healthcare worker, I knew that was likely in my future.

My knees and feet ached, and I was extremely uncomfortable in my own body.

Being that I had only ever lost weight through starvation, I felt hopeless.

When I saw I was at my highest weight at my doctor’s office, I realized that I had to try, so that I could live a long life for myself and my children.

I found MM Nutrition through several recommendations on Facebook and committed to the process in November 2019.
I never thought I would be a success story, and I had many doubts and fears starting the program: Would I stay committed, would I gain the weight back, and could I really change my lifestyle?

In my 9 months with Morgan, I have lost 68 pounds.
I have managed to stay on plan even over the holidays, date nights, and vacations, using the skills I’ve learned with MM to navigate planned indulgences and move through life.

I feel confident now that I know how to eat healthfully, having acquired tools to refocus and get back on track even when I make mistakes.

Before MM, I indulged at least daily, while at the same time believing that I ate healthy by eating whole grains and avoiding fried foods.

Doctors preaching “calories in calories out” did not help: what I needed was a nutritionist to walk beside me.

Before I committed, I read through the program FAQs, which detailed a comprehensive program from menu planning to emotional work.

I was pleased that the MM process was not based on supplements, packaged food, or medication.

Morgan provides daily personal accountability, daily homework around choices and inspiration, a group support dynamic, and key recipes focused on whole foods.

MM is a true lifestyle change that teaches realism and flexibility through planned indulgences, sessions, and emotional work.

The program’s many live sessions dive into how to manage emotional eating, the science of nutrition and weight loss, identifying trigger foods or events, and even food grief.

I’m still in the middle of my weight loss journey, focusing on my next 20 lbs increment and working through my tendency to emotionally eat while working in healthcare in the midst of a pandemic.

Sometimes the journey is overwhelming, but I have never once thought of giving up.

My weight has influenced my self-esteem, relationships, and even activities.

I no longer worry about the weight limit of a kayak or the impact on my health.

I am proud to be modeling this behavior to my children and friends, and even my husband has lost weight while supporting my healthy eating.

If you’re just beginning your journey with MM, trust the process and you will be successful.”

-Lynae Kibiger, Puyallup

01/04/2026

Nutrition Standoff: Crispy Brussel Sprouts vs French Fries
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An order of Crispy Brussel Sprouts from The Cheesecake Factory contains 630 Calories and 115% of the maximum recommendation for saturated fat.

Meanwhile, a medium order of McDonalds French Fries contains 320 Calories and 15% of the maximum recommendation for saturated fat.

1 order Brussel Sprouts = 1.96 orders french fries*

*Saturated fat equivalency

01/03/2026

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.

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