Anderson's Nutrition

10 million women have PCOS (polycystic ovarian syndrome), which is a hormonal disorder. It can sometimes cause uncomfortable symptoms and can be difficult to manage. Luckily, you can mitigate some of the symptoms with changing your nutrition habits. Our dietitians have created a list of tips for you to check out!

🍳 Choose protein at every meal/snack
🥗 Incorporate colors at each meal/snack
🥖 Add in some whole grains
🍎 Opt for whole fruits instead of juice
🍕 Try to avoid highly processed foods
🥜 Add nutrient rich fats and omega 3's
💊 Use supplements if needed

For more tips on PCOS management, or to create a meal plan that works for you, visit one of our dietitians! They accept medical insurance.

How to read more on our blog: https://andersonsnutrition.com/the-nutrition-hub/womens-health/pcos-nutrition-tips/

Every practitioner at Anderson's Nutrition is a Registered Dietitian Nutritionist (RDN), not just a "health coach", "nutritionist" or "dietitian." What's the difference? A lot!

𝐑𝐞𝐠𝐢𝐬𝐭𝐞𝐫𝐞𝐝 𝐃𝐢𝐞𝐭𝐢𝐭𝐢𝐚𝐧 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐢𝐬𝐭𝐬...

🍉 - Are nationally recognized as the EXPERTS in nutrition
🎓 - Often hold advanced degrees such as a Master of Science
📜 - Are regulated by the Health & Care Professions Council (HCPC)

𝐀 𝐡𝐞𝐚𝐥𝐭𝐡 𝐨𝐫 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬 "𝐜𝐨𝐚𝐜𝐡"...

👎 - May have a degree in a non-science field, or no degree at all
🍫 - May receive "certification" through a company, for example a multi-level marketing company that sells weight loss products
😨 - Are not regulated

𝐀 "𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐢𝐬𝐭"...

🤯 - Can be anyone in most states, since there is no legal terminology that dictates who can claim this title!

𝐖𝐡𝐚𝐭'𝐬 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝 𝐭𝐨 𝐛𝐞𝐜𝐨𝐦𝐞 𝐚𝐧 𝐑𝐃𝐍? 𝐀 𝐥𝐨𝐭!

🎓 - A graduate or undergraduate degree from an accredited college or university that offers a specific course of study related to dietetics

⚕️ - An internship that is approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) and offers 1200 hours of supervised dietetic work

💻 - Successful Completion of the Commission on Dietetics Registration (CDR) Exam for Dietitians

👩‍🏫 - Renewal of the CDR registration every five years including the completion of 75 continuing professional education units (CPEUs)

Looking for an easy, low cost, heart-healthy midweek meal? We are a huge fan of these tuna stuffed sweet potatoes! Finally use that canned tuna stashed in your pantry while giving your body a healthy boost of Omega 3s, fiber and protein.

❤️❤️ Some of the heart-healthy benefits of this recipe:

𝐓𝐔𝐍𝐀 is low in fat and high in protein. It's a great source of omega-3 fatty acids, known to help reduce inflammation in the body, lower blood pressure, and reduce the risk of heart disease.

𝐒𝐖𝐄𝐄𝐓 𝐏𝐎𝐓𝐀𝐓𝐎𝐄𝐒 are a great source of beta carotene, vitamin C, and potassium. The potassium is important for blood pressure control, and may decrease your risk of heart disease. Sweet potatoes are also high in fiber, which contributes to gut health and keeps you full and satisfied.

𝐎𝐋𝐈𝐕𝐄 𝐎𝐈𝐋 is a great source of monounsaturated fatty acids, also known to have positive effects on heart health.

Is someone in your family not a fan of tuna? Make these with canned salmon or rotisserie chicken instead. Still good for you, still super easy!

🍠 🎣 😊 𝐓𝐎 𝐕𝐈𝐄𝐖 𝐓𝐇𝐄 𝐑𝐄𝐂𝐈𝐏𝐄, 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐢𝐬 𝐥𝐢𝐧𝐤:
https://andersonsnutrition.com/the-nutrition-hub/overall-nutrition-health/tuna-baked-potato/

𝐋𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐡𝐞𝐚𝐫𝐭-𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐀𝐍𝐃 𝐟𝐚𝐦𝐢𝐥𝐲-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐟𝐚𝐫𝐞? 𝐂𝐡𝐞𝐜𝐤 𝐨𝐮𝐭 𝐨𝐮𝐫 𝐌𝐞𝐧𝐮 𝐏𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐀𝐩𝐩!

𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐢𝐬 𝐥𝐢𝐧𝐤:
https://andersonsnutrition.com/dietitian-nutrition-programs/menu-planning/

Need a little motivation? Spend a few minutes today cleaning up your social media accounts. Fill your feed with content that is uplifting and affirming. Eliminate messages and images that lead to comparison, envy, or other negative thoughts.

𝐒𝐭𝐞𝐩 𝟏: Unfollow any social media accounts that make you feel bad about yourself.

𝐒𝐭𝐞𝐩 𝟐: Find accounts that focus on body neutrality and/or body positivity. Follow those accounts instead.

𝐒𝐭𝐞𝐩 𝟑: Set a limit on how much time per day you spend on social media. Most devices have systems that can shut down various apps after you've reached a daily limit.

Cheese gets a bad reputation as unhealthy, when it really has many health benefits!

🧀 It is an amazing protein source to keep you full longer
🧀 It contains many essential vitamins and minerals like vitamins A and B12, zinc, and phosphorus.
🧀 Some aged cheeses contain good bacteria that functions as a probiotic
🧀 Some of the fats in cheese are good for heart health and contain anti-inflammatory properties

To understand the health benefits of cheese better, you can talk to one of our dietitians who accept medical insurance or read our blog.

How to read more on our blog: https://andersonsnutrition.com/the-nutrition-hub/overall-nutrition-health/health-benefits-of-cheese/

Have you been diagnosed with 𝐩𝐫𝐞𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐨𝐫 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬? Or are you worried that your genetics and/or lifestyle choices could lead down that road? If so, Nikki can help. She is a 𝐑𝐞𝐠𝐢𝐬𝐭𝐞𝐫𝐞𝐝 𝐃𝐢𝐞𝐭𝐢𝐭𝐢𝐚𝐧 on our team who specializes in diabetes management and prevention.

Nikki has a Bachelor of Science degree in Nutrition from California Polytechnic State University. She also earned a Master of Science degree in Nutrition and Metabolism at The University of Texas Medical Branch in Galveston, Texas. She sees patients 𝐢𝐧 𝐩𝐞𝐫𝐬𝐨𝐧 𝐢𝐧 𝐆𝐢𝐥𝐛𝐞𝐫𝐭 𝐚𝐧𝐝 𝐓𝐞𝐦𝐩𝐞 (Arizona) and also 𝐧𝐚𝐭𝐢𝐨𝐧𝐰𝐢𝐝𝐞 𝐛𝐲 𝐭𝐞𝐥𝐞𝐡𝐞𝐚𝐥𝐭𝐡.

Nikki grew up in Southern California and moved to Arizona in 2020. She stays healthy with intuitive eating and mindful movement. She enjoys swimming, walking her dog Kona, and taking group fitness classes. She also loves baking, reading, and spending time with family and friends.

⭐ 𝐑𝐄𝐀𝐃𝐘 𝐓𝐎 𝐁𝐎𝐎𝐊 𝐀𝐍 𝐀𝐏𝐏𝐎𝐈𝐍𝐓𝐌𝐄𝐍𝐓 𝐖𝐈𝐓𝐇 𝐍𝐈𝐊𝐊𝐈? Click here:
https://andersonsnutrition.com/virtual-dietitian/

📌 𝐎𝐑 𝐂𝐀𝐋𝐋 𝐔𝐒 𝐀𝐓: 𝟔𝟎𝟐-𝟕𝟕𝟎-𝟕𝟔𝟏𝟏. We can answer any of your questions and get you scheduled!

During pregnancy, your body needs extra nutrients and certain nutrients are more important to support growth! You can get these nutrients through supplements, or even better, through your diet.

The key nutrients include...
🥦 Folate
🫘 Iron
🥜 Omega 3's and DHA
🥛 Probiotics
🐟 Vitamin D
🍳 Choline

Talking to a dietitian can help you understand where to find these nutrients and how to support your baby and yourself nutritionally during pregnancy. Our dietitians accept most medical insurance so you may be 100% covered.

How to read more on our blog: https://andersonsnutrition.com/the-nutrition-hub/maternal-nutrition/nutrients-during-pregnancy/

Have you heard about this latest trend? 🍄

Mushroom coffee is pretty much exactly what it sounds like: ground coffee beans blended with ground mushrooms or mushroom extract.

It's become more popular due to its health claims, such as decreased stress and inflammation, improved memory and sleep, and increased energy levels. It may also help improve your immune system.

The most popular kinds of mushrooms being used in coffee are reishi, lion's mane, chaga, and cordyceps.

Want to try it? Here are our thoughts & recommendations:

🍄 Read the ingredients list on the coffee first. Mushroom coffee made with ground mushrooms rather than mushroom extract will give you more of the mushroom's nutritional benefits.

🍄 Check with your dietitian or pharmacist that the ingredients won't interfere with medications you are currently taking.

🍄 Remember that it might not meet all (or any) of the health claims it has. If you're having a significant issue with stress, sleep, or energy levels, you should talk with a health professional.

Wondering what to serve a crowd or your family after a long day? This turkey chili can be prepped in the morning and served later in the day. We use ground turkey rather than beef to reduce saturated fat and calories. Ground chicken works as well. No one has to know it's healthy! 😉

𝐇𝐞𝐚𝐥𝐭𝐡 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲: Turkey is a great source of protein. It is rich in vitamins B6 and B12 and the essential nutrient choline. It's also a good source of the minerals magnesium and phosphorus, and it provides iron, potassium and zinc. Turkey is also an excellent source of selenium. Some studies have shown that a diet rich in the mineral may help to prevent certain kinds of cancer.

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒:
- 1 pound ground turkey
- 1 Tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 green bell pepper, diced
- 1 pound tomato sauce
- 1 pound diced tomatoes
- 1.5 cups canned black beans
- 1.5 cups canned kidney beans
- 1 Tablespoon chili powder
- 1 Tablespoon cumin
- 1/2 teaspoon cayenne pepper
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 teaspoon ground pepper
- 1/2 teaspoon paprika

🥘 𝐓𝐎 𝐕𝐈𝐄𝐖 𝐓𝐇𝐄 𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄 𝐑𝐄𝐂𝐈𝐏𝐄 𝐂𝐋𝐈𝐂𝐊 𝐓𝐇𝐄 𝐋𝐈𝐍𝐊:
https://andersonsnutrition.com/the-nutrition-hub/recipes/turkey-chili-2/

This recipe is part of our awesome 𝐌𝐞𝐚𝐥 𝐏𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐏𝐫𝐨𝐠𝐫𝐚𝐦. Learn about it here:
https://andersonsnutrition.com/dietitian-nutrition-programs/menu-planning/

Rome wasn't built in a day, and muscle and endurance aren't either. Here are some tips when you are starting out (or resuming) your fitness routine.

𝐄𝐚𝐬𝐞 𝐛𝐚𝐜𝐤 𝐢𝐧𝐭𝐨 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞. Whether you recently had a baby, took a break due to injury, or haven't exercised in years, commit to starting small and slow. Give your body time to adjust to exercise, and ramp up slowly.

𝐋𝐢𝐬𝐭𝐞𝐧 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲. If a workout feels too hard, pushing harder is not always the answer. Especially as you ease back into exercise, listen to the signals your body is sending. Reach for a lighter weight, slow your pace, or take frequent breaks.

𝐒𝐞𝐭 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐠𝐨𝐚𝐥𝐬 𝐚𝐧𝐝 𝐞𝐱𝐩𝐞𝐜𝐭𝐚𝐭𝐢𝐨𝐧𝐬. Just because you easily ran five miles a day in college doesn't mean that's a reasonable starting point. Be realistic about where you are, and temper your expectations. Adjust your goals based on where you are currently, not where you were in the past.

𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐡𝐚𝐭 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐦𝐚𝐭𝐭𝐞𝐫𝐬. Fueling your body properly can help you ramp up more quickly AND it can help prevent injuries. Book an appointment with one of our Registered Dietitian Nutritionists to ensure that your nutrition is right where it should be.

Not sure where to begin? Meet with one of our Certified Personal Trainers to get a program customized just for YOU. Our 𝐆𝐞𝐭 𝐌𝐨𝐯𝐢𝐧𝐠 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 features just fitness, or fitness AND nutrition counseling to optimize results. 𝐓𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐢𝐬 𝐩𝐫𝐨𝐠𝐫𝐚𝐦, 𝐜𝐥𝐢𝐜𝐤 𝐡𝐞𝐫𝐞:

https://andersonsnutrition.com/dietitian-nutrition-programs/fitness/

𝐎𝐑 𝐂𝐀𝐋𝐋 𝐔𝐒 𝐀𝐓: 𝟔𝟎𝟐-𝟕𝟕𝟎-𝟕𝟔𝟏𝟏. We can answer any of your questions and get your scheduled!

Looking for a fast breakfast or snack that aligns with your health goals? Try smoothies! You can customize them however you want with protein powders, different fruits and veggies, and your choice of milk (or juice).

Smoothies also have many health benefits:
🍓Full of nutrition and vitamins
🕑 Convenient and time saving
🥑 Aids in digestive health
💪Supports weight management

Try a berry protein smoothie, orange creamsicle smoothie, or even a green machine!

Read our blog for recipes, or visit with a dietitian who accepts medical insurance for tips!

How to read more on our blog: https://andersonsnutrition.com/the-nutrition-hub/recipes/healthy-smoothies-101-blending-up-balance-in-a-cup/

Do you have a Health Savings Account (𝐇𝐒𝐀) or a Flexible Spending Account (𝐅𝐒𝐀) through work? Don't let an unused balance go to waste. Many plans allow you to spend those funds right here at Anderson's Nutrition!

We have 10+ programs...from weight loss, to GI support, to sports nutrition, and more!

🍓🍳🥕🍜

𝐓𝐨 𝐥𝐞𝐚𝐫𝐧 𝐚𝐛𝐨𝐮𝐭 𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬, 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐢𝐬 𝐥𝐢𝐧𝐤 𝐚𝐧𝐝 𝐬𝐜𝐫𝐨𝐥𝐥 𝐝𝐨𝐰𝐧:
https://andersonsnutrition.com/dietitian-nutrition-programs/counseling/

Meet Christine! She is a Registered Dietitian on our team who is also a 𝐂𝐞𝐫𝐭𝐢𝐟𝐢𝐞𝐝 𝐃𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐂𝐚𝐫𝐞 𝐚𝐧𝐝 𝐄𝐝𝐮𝐜𝐚𝐭𝐢𝐨𝐧 𝐒𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐭 (CDCES). Christine helps those with pre-diabetes and diabetes build confidence managing (or even reversing!) their condition. She can help you utilize evidence-based lifestyle changes to regulate your labs, and even potentially help you stop reliance on medication.

Christine graduated from the University of Arizona with a Bachelor of Science degree in Nutritional Sciences. She attended Texas A&M University where she completed her dietetic internship, and also earned a Master of Science degree in Nutrition.

She sees patients 𝐢𝐧 𝐩𝐞𝐫𝐬𝐨𝐧 𝐢𝐧 𝐨𝐮𝐫 𝐒𝐜𝐨𝐭𝐭𝐬𝐝𝐚𝐥𝐞 𝐚𝐧𝐝 𝐓𝐞𝐦𝐩𝐞 (𝐀𝐫𝐢𝐳𝐨𝐧𝐚) 𝐨𝐟𝐟𝐢𝐜𝐞𝐬, 𝐚𝐧𝐝 𝐧𝐚𝐭𝐢𝐨𝐧𝐰𝐢𝐝𝐞 𝐯𝐢𝐚 𝐭𝐞𝐥𝐞𝐡𝐞𝐚𝐥𝐭𝐡.

⭐ 𝐑𝐄𝐀𝐃𝐘 𝐓𝐎 𝐁𝐎𝐎𝐊 𝐀𝐍 𝐀𝐏𝐏𝐎𝐈𝐍𝐓𝐌𝐄𝐍𝐓 𝐖𝐈𝐓𝐇 𝐂𝐇𝐑𝐈𝐒𝐓𝐈𝐍𝐄? Click here:
https://andersonsnutrition.com/virtual-dietitian/

📌 𝐎𝐑 𝐂𝐀𝐋𝐋 𝐔𝐒 𝐀𝐓: 𝟔𝟎𝟐-𝟕𝟕𝟎-𝟕𝟔𝟏𝟏. We can answer any of your questions and get you scheduled

Nutrition counseling can benefit nearly everyone! In fact, it is helpful for anyone who wants to improve their quality of life by learning healthy new habits. But who should you turn to for expert nutrition advice?

While many people on the internet and in real life claim to be nutrition experts, Registered Dietitians (RDs) are the official 𝐚𝐜𝐤𝐧𝐨𝐰𝐥𝐞𝐝𝐠𝐞𝐝 𝐞𝐱𝐩𝐞𝐫𝐭𝐬 𝐰𝐢𝐭𝐡𝐢𝐧 𝐭𝐡𝐞 𝐟𝐢𝐞𝐥𝐝 𝐨𝐟 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧. In order to be eligible for credentialing, a dietitian must undergo extensive education and training.

𝐀𝐧 𝐑𝐃 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 𝐰𝐢𝐭𝐡...

😷 - Disease prevention
🚽- Managing symptoms of a chronic condition
🚴‍♂️ - fueling properly for athletic performance
🎚️ - Weight loss
👶- Managing a picky eater
👩‍🍼 - Proper nutrition during pregnancy
🧁 - Healing from an eating disorder
....and much more!

Need more reasons to meet with a dietitian for nutrition counseling? 𝐂𝐡𝐞𝐜𝐤 𝐨𝐮𝐭 𝐭𝐡𝐢𝐬 𝐚𝐫𝐭𝐢𝐜𝐥𝐞 𝐨𝐧 𝐨𝐮𝐫 𝐁𝐥𝐨𝐠:

https://andersonsnutrition.com/the-nutrition-hub/why-use-a-dietitian-for-nutrition-counseling/

Put the POWER in your morning routine!

Let me tell you one of my go-to breakfasts is Kodiak Cake mix! They have a ton of different products, but the standard you'll find in the grocery store is their Power Cakes.

In a standard serving, it's got 14g of protein & 5g of fiber, made with 100% whole wheat! I typically mix in some flaxseed & a tiny bit of vanilla protein powder & cinnamon to bulk up the nutrition and flavor. Definitely a favorite product of mine!

Have you tried Kodiak?
https://amzn.to/3kDKoRK

Chicken pot pie sometimes gets a bad rap for being loaded with saturated fat and calories. This lightened up version offers all the tasty goodness of the original. Plus, every serving of THIS pie offers a full serving of veggies!

Ready to make our healthier take on this class dish?

👨‍🍳🥕 𝐓𝐎 𝐕𝐈𝐄𝐖 𝐓𝐇𝐈𝐒 𝐑𝐄𝐂𝐈𝐏𝐄, c𝐥𝐢𝐜𝐤 𝐭𝐡𝐢𝐬 𝐥𝐢𝐧𝐤:
https://andersonsnutrition.com/the-nutrition-hub/recipes/chicken-pot-pie-2/

𝐈𝐫𝐫𝐢𝐭𝐚𝐛𝐥𝐞 𝐁𝐨𝐰𝐞𝐥 𝐒𝐲𝐧𝐝𝐫𝐨𝐦𝐞, commonly known by the acronym IBS, is a disorder that affects the large intestine. It is a chronic condition, and there is no cure. Between 10 and 15 percent of adults suffer from IBS.

Fortunately, many people with IBS find that a 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐧 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐚𝐧𝐝 𝐝𝐢𝐞𝐭 can help keep symptoms at bay without using medication. Eating the right foods and figuring out food triggers can be life-changing. We have a great article on our blog all about this topic!

👩‍⚕️ Work with a dietitian who specializes in IBS and can help you create a meal plan to reduce symptoms. Our dietitians accept medical insurance too!

Ready to read all about it? 𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐛𝐞𝐥𝐨𝐰 𝐭𝐨 𝐯𝐢𝐬𝐢𝐭 𝐨𝐮𝐫 𝐛𝐥𝐨𝐠. ⬇️
https://andersonsnutrition.com/the-nutrition-hub/gut-health/what-to-eat-for-ibs/

Our 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐳𝐞𝐝 𝐦𝐞𝐚𝐥 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 that is 100% customized for you. No more counting calories and macros or swearing off certain food groups. Select your likes and dislikes, swap out foods and explore new recipes. Bring the joy back into meal planning!

Our program is delivered via an app that does all the work for you. It even creates a weekly grocery list with the click of a button!

𝐖𝐡𝐚𝐭'𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥?
🍓 Lose weight
🥕 Prevent disease
🍏 Gain muscle
🌮 Increase endurance
🍉 Protect bone health

𝐎𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐜𝐚𝐧 𝐚𝐥𝐬𝐨 𝐛𝐞 𝐜𝐮𝐬𝐭𝐨𝐦𝐢𝐳𝐞𝐝 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐩𝐫𝐞𝐯𝐞𝐧𝐭 𝐨𝐫 𝐦𝐚𝐧𝐚𝐠𝐞 𝐚𝐥𝐥 𝐭𝐲𝐩𝐞𝐬 𝐨𝐟 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬 𝐢𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠:

Diabetes (types 1 and 2)
Prediabetes
High cholesterol
Celiac disease
High blood pressure
Iron deficient anemia

⭐⭐ 𝐅𝐎𝐑 𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄 𝐃𝐄𝐓𝐀𝐈𝐋𝐒, 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐢𝐬 𝐥𝐢𝐧𝐤:
https://andersonsnutrition.com/dietitian-nutrition-programs/menu-planning/

📌 𝐎𝐑 𝐂𝐀𝐋𝐋 𝐔𝐒 𝐀𝐓: 602-770-7611 to learn more!

Looking for a dietitian for your kiddos? Tammy might just be your perfect match!

𝐓𝐚𝐦𝐦𝐲 𝐬𝐞𝐞𝐬 𝐩𝐚𝐭𝐢𝐞𝐧𝐭𝐬 𝐢𝐧 𝐩𝐞𝐫𝐬𝐨𝐧 𝐢𝐧 𝐨𝐮𝐫 𝐆𝐢𝐥𝐛𝐞𝐫𝐭 (𝐀𝐫𝐢𝐳𝐨𝐧𝐚) 𝐨𝐟𝐟𝐢𝐜𝐞, 𝐨𝐫 𝐧𝐚𝐭𝐢𝐨𝐧𝐰𝐢𝐝𝐞 𝐯𝐢𝐚 𝐭𝐞𝐥𝐞𝐡𝐞𝐚𝐥𝐭𝐡.

Learn more about Tammy and schedule an appointment by clicking here:
https://andersonsnutrition.com/nutrition-experts/registered-dietitian-nutritionist-tammy-leeper/

"Tammy assisted me with helpful resources when shopping for gluten-free foods as my 4 year old has Celiac. She helped me find natural nutrition support and ADHD support supplements online to add to my kids’ diets. Tammy would take the time to give me the pros and cons from a nutritionist perspective, so I could make the best decision for my child. She’s been amazing to work with, always willing to talk things through with me."

Happy 4th of July!! Celebrating our independence since 1776! 🇺🇸 🇺🇸 🇺🇸

You probably know that exercise is important, but do you know why? Studies show that regular and consistent physical activity has a positive impact not just on physical health, but on mental health too! We wrote a very informative blog post on this topic. It answers questions like...

🚴‍♂️- How does exercise improve physical health?
🧘‍♀️- How can exercise improve your mental health and mood?
🏋️‍♀️- What type of exercise do I need?
🏃‍♀️- How do I get started?
..𝐚𝐧𝐝 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞!

Meet with our dietitians for a plan that works best for you! A visit may even be covered by insurance.

𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐫𝐞𝐚𝐝 𝐚𝐥𝐥 𝐚𝐛𝐨𝐮𝐭 𝐢𝐭? 𝐂𝐥𝐢𝐜𝐤 𝐡𝐞𝐫𝐞 𝐭𝐨 𝐫𝐞𝐚𝐝 𝐭𝐡𝐢𝐬 𝐚𝐫𝐭𝐢𝐜𝐥𝐞 𝐨𝐧 𝐨𝐮𝐫 𝐁𝐥𝐨𝐠:
https://andersonsnutrition.com/the-nutrition-hub/physical-activity/why-exercise-is-important-for-your-health/

We often associate "healthy eating" with meal time. But snack time could be a missed opportunity. The snacks below are well balanced and designed to power you through your busy day. What is YOUR favorite quick and easy snack? Let us know in the comments!

𝐒𝐨𝐦𝐞 𝐨𝐟 𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬:

🍌 Banana and peanut butter on whole-grain toast
🥚 Hard-boiled egg and whole-grain crackers
😋 Oatmeal and peanut butter
🍫 Popcorn and Lily’s dark chocolate
🍃 Smoothie (milk, spinach or cauliflower, the fruit of choice, and nut butter)
🍓 Dessert Hummus and fruit
🍑 Greek yogurt and frozen fruit
🍏 Cheese stick and an apple
🥛 Milk and graham crackers with peanut butter
🥜 Celery and peanut butter
🍞 Cottage cheese on whole-grain toast or crackers

Need more healthy eating inspiration? Schedule a session with one of our Registered Dietitian Nutritionists! We see patients in person in Pennsylvania and Arizona, 𝐚𝐧𝐝 𝐧𝐚𝐭𝐢𝐨𝐧𝐰𝐢𝐝𝐞 𝐯𝐢𝐚 𝐭𝐞𝐥𝐞𝐡𝐞𝐚𝐥𝐭𝐡.

⭐ 𝐓𝐎 𝐁𝐎𝐎𝐊 𝐀𝐍 𝐀𝐏𝐏𝐎𝐈𝐍𝐓𝐌𝐄𝐍𝐓:
𝐓𝐨 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞 𝐚𝐧 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭 𝐮𝐬𝐢𝐧𝐠 𝐨𝐮𝐫 𝐨𝐧𝐥𝐢𝐧𝐞 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞𝐫, 𝐜𝐥𝐢𝐜𝐤 𝐡𝐞𝐫𝐞:
https://andersonsnutrition.com/virtual-dietitian/

𝐎𝐑 𝐂𝐀𝐋𝐋 𝐔𝐒 𝐀𝐓: 𝟔𝟎𝟐-𝟕𝟕𝟎-𝟕𝟔𝟏𝟏. We can answer any of your questions and get your session booked!

In the mood for a refreshing and low calorie summer drink? Our Registered Dietitians have some favorite recipes for YOU! Visit our blog to read all about the different cocktails and mocktails you can make at home 🍹☀️

Book an appointment with one of our Registered Dietitians to stay on track with your nutrition! The best thing is that your medical insurance may even cover your visit at 100%.

𝐓𝐎 𝐑𝐄𝐀𝐃 𝐓𝐇𝐈𝐒 𝐀𝐑𝐓𝐈𝐂𝐋𝐄: https://andersonsnutrition.com/the-nutrition-hub/weight-loss/fun-summer-drinks-lightened-up/

Ready for some motivation? In the days ahead, focus on the little things. We believe that little steps can get you to your goal, and little steps are more sustainable. Try these:

💧 Set a goal of drinking 64 ounces of water per day. Try to hit that goal two days per week. Next week, add an additional day. Over time, you'll be hitting your water goal 7 days a week.

🍎 If you find yourself reaching for cookies, candy or other sweet treats throughout the day, swap one of your daily snacks with something that fuels your body better and provides necessary nutrients. Try an apple paired with peanut butter, or plain Greek yogurt with berries.

😴 Aim to get more sleep. Are you engaged in endless scrolling at bedtime? See if you can roll your "lights out" time back by 15 minutes this week. Roll it back an additional 15 minutes next week. Keep going until you've reached one extra hour of sleep hour.

Have you ever gone on a restrictive diet and lost weight, only to find yourself gaining it back? You may be caught in a restrict-binge cycle. Here are some of our top tips for breaking the cycle:

𝐏𝐮𝐫𝐬𝐮𝐞 𝐡𝐞𝐚𝐥𝐭𝐡 𝐨𝐯𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬. Focus on implementing positive behavior changes like creating balanced meals, increasing your fruit and veggie intake, and joyfully moving your body more, rather than solely focusing on the number on the scale.

𝐇𝐨𝐧𝐨𝐫 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲. Eat when you’re hungry and learn to recognize when you experience fullness. An RD can help you on your journey of re-learning your hunger and fullness cues.

𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭-𝐝𝐞𝐧𝐬𝐞 𝐦𝐞𝐚𝐥𝐬. Instead of focusing on restriction or the “right” way to eat, focus on meals that rich in nutrients, that are also satiating and satisfying.

𝐀𝐯𝐨𝐢𝐝 𝐬𝐤𝐢𝐩𝐩𝐢𝐧𝐠 𝐦𝐞𝐚𝐥𝐬. When we are adequately nourishing ourselves throughout the course of the day, we are less likely to overeat/binge later in the day.

Are you ready to make peace with food and learn how to break the binge cycle? Our Registered Dietitians are here to help. The best thing is that your medical insurance may even cover your visit at 100%.

𝐓𝐎 𝐑𝐄𝐀𝐃 𝐓𝐇𝐈𝐒 𝐀𝐑𝐓𝐈𝐂𝐋𝐄: https://andersonsnutrition.com/the-nutrition-hub/disordered-eating/how-to-break-the-binge-cycle/

Do you have a Health Savings Account (𝐇𝐒𝐀) or a Flexible Spending Account (𝐅𝐒𝐀) through work? Don't let an unused balance go to waste! Many plans allow you to spend those funds right here at Anderson's Nutrition.

Here are some of the programs we offer that are usually HSA or FSA-eligible. Be sure to double-check your plan to confirm eligibility.

🍉 𝟏:𝟏 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐂𝐨𝐮𝐧𝐬𝐞𝐥𝐢𝐧𝐠 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 - Use your HSA or FSA to cover any sessions that insurance doesn't cover. OR, you can use those funds to off-set the cost of any co-pays.

🥣 𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 - Includes 1:1 Nutrition Counseling; Weekly diet/wellness analysis; Meal Planning Program; Virtual grocery store tour; Registered Dietitian (RD) on demand.

⚽ 𝐒𝐩𝐨𝐫𝐭𝐬 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 - Includes one 60-minute and two 30-minute nutrition counseling sessions; training analysis.

🥘 𝐌𝐞𝐚𝐥 𝐏𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 - Our meal planning program can be customized for various conditions like diabetes, kidney disease, low FODMAP, weight loss etc. It's also customized to your personal food preferences.

🍓🏃‍♀️🥑𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐢𝐬 𝐥𝐢𝐧𝐤 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐰𝐞 𝐨𝐟𝐟𝐞𝐫! ⬇️
https://andersonsnutrition.com/dietitian-nutrition-programs/nutrition-counseling/

𝐌𝐞𝐞𝐭 𝐀𝐛𝐛𝐲! She is amazing with KIDDOS! She works with infants, children, and their families. Abby specializes in pediatric nutrition, working with 𝐛𝐚𝐛𝐢𝐞𝐬 𝐭𝐨 𝐭𝐞𝐞𝐧𝐬 and is skilled to assist with the following:

👶 𝑏𝑟𝑒𝑎𝑠𝑡𝑓𝑒𝑒𝑑𝑖𝑛𝑔 𝑠𝑢𝑝𝑝𝑜𝑟𝑡

🥜 𝑎𝑙𝑙𝑒𝑟𝑔𝑖𝑒𝑠

❌ 𝑝𝑖𝑐𝑘𝑦 𝑒𝑎𝑡𝑖𝑛𝑔

💪 🥦 ℎ𝑒𝑙𝑝𝑖𝑛𝑔 𝑙𝑖𝑡𝑡𝑙𝑒 𝑜𝑛𝑒𝑠 𝑙𝑒𝑎𝑟𝑛 𝑡𝑜 𝑏𝑢𝑖𝑙𝑑 ℎ𝑒𝑎𝑙𝑡ℎ𝑦 ℎ𝑎𝑏𝑖𝑡𝑠!

𝐀𝐛𝐛𝐲 𝐬𝐞𝐞𝐬 𝐩𝐚𝐭𝐢𝐞𝐧𝐭𝐬 𝐢𝐧 𝐩𝐞𝐫𝐬𝐨𝐧 𝐢𝐧 𝐨𝐮𝐫 𝐆𝐢𝐥𝐛𝐞𝐫𝐭 𝐚𝐧𝐝 𝐓𝐞𝐦𝐩𝐞 (𝐀𝐫𝐢𝐳𝐨𝐧𝐚) 𝐨𝐟𝐟𝐢𝐜𝐞𝐬, 𝐨𝐫 𝐧𝐚𝐭𝐢𝐨𝐧𝐰𝐢𝐝𝐞 𝐯𝐢𝐚 𝐭𝐞𝐥𝐞𝐡𝐞𝐚𝐥𝐭𝐡.

⭐ 𝐑𝐄𝐀𝐃𝐘 𝐓𝐎 𝐁𝐎𝐎𝐊 𝐀𝐍 𝐀𝐏𝐏𝐎𝐈𝐍𝐓𝐌𝐄𝐍𝐓 𝐖𝐈𝐓𝐇 ABBY? Click here:
https://andersonsnutrition.com/virtual-dietitian/

📌 𝐎𝐑 𝐂𝐀𝐋𝐋 𝐔𝐒 𝐀𝐓: 𝟔𝟎𝟐-𝟕𝟕𝟎-𝟕𝟔𝟏𝟏. We can answer any of your questions and get you scheduled

It's the season of picnics, pool parties, family barbecues, and more, so it's a great time to share our dietitian-approved tips for summer food safety! Check them out below...

🥩 - Be sure to grill meats to the proper temperature for safe consumption. Use a meat thermometer to be sure!

🔥 - Perishable food should not sit out for more than two hours. In hot weather (above 90°F), food should NEVER sit out for more than one hour.

🥗 - Once people have helped themselves to your cold items, bring those items back inside to refrigerate.

❄️ - Serve cold foods in small portions, and keep the rest in the cooler or refrigerator.

🧊 - To help the foods that are out stay cold for longer, place the serving dish in a bowl or tray of ice. Don’t forget to check the temperature. Remember, cold foods shouldn’t go above 40°F!

❄️ - Refrigerate your serving plates and keep food in the shade. If your platters are cold, it will help keep food cold for a little while longer (just like foods served on a hot plate will stay hot for longer!) Keeping foods in the shade will also reduce the amount of direct heat from the sun.

Read more on our blog!

Book an appointment with one of our Registered Dietitians for food safety tips to keep you and your family healthy! The best thing is that your medical insurance may even cover your visit at 100%.

𝐓𝐎 𝐑𝐄𝐀𝐃 𝐓𝐇𝐈𝐒 𝐀𝐑𝐓𝐈𝐂𝐋𝐄: https://andersonsnutrition.com/the-nutrition-hub/overall-nutrition-health/bbq-food-safety/

Are you living a heart healthy lifestyle? Here are five things you can do that your heart will love:

💖1️⃣ Quit smoking

🚲 2️⃣ Move more (aim for 20 minutes minimum per day)

🍊 3️⃣ Eat more fruits and veggies (aim for half your plate!)

🍰 4️⃣ Eat less pre-packaged and processed food

🛏️ 5️⃣ Sleep! (aim for 7-8 hours per night)

We know that some of these things may be easier said than done! We are here to help. If you need support, book a session with one of our Registered Dietitian Nutritionists (RDNs). We see clients in person in Arizona and Pennsylvania, or 𝐧𝐚𝐭𝐢𝐨𝐧𝐰𝐢𝐝𝐞 𝐛𝐲 𝐭𝐞𝐥𝐞𝐡𝐞𝐚𝐥𝐭𝐡.