Anne Till Nutrition Group

Anne Till Nutrition Group Our experienced Dietitians/Nutritionists provide tailor-made programs & meal plans to meet each client's needs. Call us today to find out more.

Our approach is unique & has helped many of our clients achieve their health & weight management goals.

Getting enough fiber doesn’t have to mean eating boring foods or following complicated nutrition rules. In fact, some of...
06/05/2026

Getting enough fiber doesn’t have to mean eating boring foods or following complicated nutrition rules. In fact, some of the most delicious meals and snacks can help you increase fiber while supporting gut health, heart health, blood sugar balance, and long-lasting fullness. 🌿

Most adults fall short of daily fiber recommendations, but small additions throughout the day can make a big difference. Think beyond fiber supplements and focus on adding more whole-food sources of fiber to meals you already enjoy.

Try incorporating:
🥣 Chia seed pudding topped with berries and nuts
🧁 Whole wheat muffins made with fruit, oats, or flaxseed
🍫 Black bean brownies for a fiber-packed sweet treat
🥄 Overnight oats with chia seeds, fruit, and nuts
🫘 Roasted chickpeas or lentil-based snacks
🍓 Smoothies blended with berries, oats, flaxseed, spinach, or cauliflower

The best part? All of these recipes can be found on our recipe page, 💚

One of the best ways to improve fiber intake is to build meals around:
✔️ Fruits
✔️ Vegetables
✔️ Beans and lentils
✔️ Whole grains
✔️ Nuts and seeds

Remember: Increase fiber gradually and drink plenty of water to help your digestive system adjust comfortably.

Need help creating a nutrition plan that supports your gut health, energy levels, blood sugar, or weight management goals? Connect with a dietitian at Anne Till Nutrition Group. We help make healthy eating practical, sustainable, and enjoyable.

Link in our bio 💚

Supportive care can make all the difference on your health journey. 💚 “Working with Kayla Wolanzyk has been a great expe...
06/04/2026

Supportive care can make all the difference on your health journey. 💚

“Working with Kayla Wolanzyk has been a great experience. She is knowledgeable, supportive, and truly cares about her clients’ health.”

At Anne Till Nutrition Group, our goal is to provide evidence-based nutrition care that feels realistic, personalized, and supportive every step of the way. ✨

Whether your goals involve diabetes management, weight management, chronic disease management, general healthy eating, or food allergies, Kayla is here to help you create sustainable changes that fit your lifestyle.

🔗 Link in bio to schedule
📍 Accepting new patients in North Raleigh, Cary & Clayton
📞 Call us at (919) 990-1130

High-fiber snacks that help digestion can also help with fullness, energy stability, blood sugar balance, heart health, ...
06/03/2026

High-fiber snacks that help digestion can also help with fullness, energy stability, blood sugar balance, heart health, and overall gut health. 🌱

Most adults are still not meeting daily fiber recommendations, which is why snacks can be a simple opportunity to help close the gap throughout the day.

Here are a few dietitian-approved snack ideas that provide 3+ grams of fiber per serving 👇

🥕 Baby carrots + hummus
🍎 Apple + almond butter
🍐 Pears
🫐 Chia seed pudding
🌾 Whole grain crackers + avocado
🥜 Roasted edamame
🍿 Air-popped popcorn
🍓 Raspberries

One of the best strategies for snack satisfaction is to pair fiber + protein together. This combination may help support:
✔️ Longer-lasting fullness
✔️ More stable energy
✔️ Blood sugar balance
✔️ Better overall snack satisfaction

Easy examples:
• Greek yogurt + berries + chia
• Cottage cheese + pear
• Hummus + vegetables
• Roasted edamame

Simple ways to boost fiber intake:
✔️ Add chia or flax to yogurt or smoothies
✔️ Choose whole fruit instead of juice
✔️ Swap refined grains for whole grain options
✔️ Include beans, lentils, or edamame more often
✔️ Keep fiber-rich snacks prepped and visible

💡 Increase fiber gradually and drink enough fluids throughout the day to help support comfortable digestion.

Small snack choices can make a big difference over time when it comes to supporting gut health, fullness, and overall nutrition quality. 🌿

Need help building balanced meals and snacks that fit your lifestyle? Our dietitians at Anne Till Nutrition Group are here to help. Link in bio to schedule!

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Fiber plays a major role in blood sugar balance, heart health, satiety, and gut health. But not all fiber works the same...
06/02/2026

Fiber plays a major role in blood sugar balance, heart health, satiety, and gut health. But not all fiber works the same way. There are 2 main types of fiber your body benefits from:

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This may help:
✔️ Support healthy cholesterol levels
✔️ Improve blood sugar regulation
✔️ Increase fullness and satiety
✔️ Feed beneficial gut bacteria

Great sources include:
🥣 Oats
🫘 Beans & lentils
🍎 Apples
🥑 Avocados
🍌 Bananas
🥕 Carrots
🍊 Citrus fruits

Insoluble fiber does not dissolve in water and helps add bulk to stool. This type of fiber may help:
✔️ Support regular bowel movements
✔️ Reduce constipation
✔️ Promote digestive health
✔️ Improve overall gut function

Great sources include:
🌾 Whole grains
🥜 Nuts & seeds
🥔 Potatoes
🥦 Cauliflower
🫛 Green beans
🍚 Brown rice

💡 Most whole plant foods contain BOTH soluble and insoluble fiber, which is one reason variety matters so much for overall health and gut diversity.

Unfortunately, most Americans still fall short on daily fiber intake. Small, realistic changes can make a big difference over time:
✔️ Add berries to oatmeal
✔️ Swap refined grains for whole grains
✔️ Add beans to soups, tacos, or salads
✔️ Snack on fruits, veggies, or nuts
✔️ Increase fiber gradually + drink enough water

Remember: fiber from whole foods also comes packaged with vitamins, minerals, antioxidants, and beneficial plant compounds that support long-term health. 🌿

What’s your favorite high-fiber food? Drop it below ⬇️

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Small changes in mindset can create powerful changes in health habits over time. 💭Sustainable health rarely comes from p...
06/01/2026

Small changes in mindset can create powerful changes in health habits over time. 💭

Sustainable health rarely comes from perfection, extremes, or “starting over every Monday.” It often comes from learning to recognize and build on the small wins that move you forward consistently.

✔ Choosing a balanced breakfast
✔ Drinking more water today
✔ Adding vegetables to one meal
✔ Going for a short walk
✔ Practicing consistency instead of all-or-nothing thinking

These habits may seem small in the moment, but repeated behaviors shape long-term health outcomes. Research consistently shows that sustainable lifestyle change is built through realistic, repeatable actions, not perfection.

Celebrating small victories can help build confidence, improve motivation, and create momentum that supports lasting behavior change.

Progress is not about doing everything perfectly. It’s about continuing to show up for yourself in small ways over time. ❤️

Your gut may be doing more for your metabolism than you realize. 🦠Meet butyrate: a powerful compound your gut bacteria m...
05/29/2026

Your gut may be doing more for your metabolism than you realize. 🦠

Meet butyrate: a powerful compound your gut bacteria make when they ferment certain types of fiber.

Research suggests butyrate may help support:
✔ Gut health
✔ Insulin sensitivity
✔ Metabolic flexibility
✔ Fat oxidation
✔ Inflammation balance
✔ Overall metabolic health

You don’t simply “eat” butyrate; you build it by consistently feeding your microbiome fiber-rich foods. 🌱

Most people are not eating enough fiber to support optimal short-chain fatty acid production. Foods that may help your gut produce more butyrate include:
🫘 Beans & lentils
🌾 Oats & barley
🍌 Slightly green bananas
🍠 Sweet potatoes
🧄 Garlic, onions & leeks
🥜 Nuts & seeds
🥔 Cooked-and-cooled potatoes or rice

Instead of chasing quick “fat-burning” fixes, focus on building a body and gut environment that supports long-term metabolic health.

A sustainable foundation often looks like:
🥗 Fiber-rich foods
💪 Adequate protein
🚶 Regular movement
😴 Quality sleep
🌾 Mostly whole foods

That’s where long-term body composition support happens. Connect with a dietitian at Anne Till Nutrition Group to create a sustainable, evidence-based approach tailored to you. Link in bio. 💛

Still stuck in the “all-or-nothing” cycle?“I was doing so good…”“I already messed up…”“I’ll restart Monday.”That mindset...
05/28/2026

Still stuck in the “all-or-nothing” cycle?

“I was doing so good…”
“I already messed up…”
“I’ll restart Monday.”

That mindset may be the very thing holding you back.

Health is built through repeatable, imperfect consistency, not through perfect days.

One meal doesn’t ruin your progress. One workout doesn’t make it either. What matters most is what you continue doing over time.

Instead of asking, “Did I fall off?”

Try asking, “What’s the next best choice I can make?”

Real life is not an ON/OFF switch. It’s a dimmer switch. 🔆

Some seasons may look like:
✔ Simpler meals
✔ Shorter workouts
✔ Maintenance instead of pushing harder
✔ Doing “good enough” instead of doing nothing

You do not have to earn progress through perfection. Consistency is continuing, not constantly restarting.

✨ Adjust instead of quitting
✨ Continue instead of starting over
✨ Focus on sustainable habits over extremes

For more guidance on how to get out of black-and-white thinking, click the link in our bio to schedule today with Katie Totten, MS, RD, LDN. 💛

05/27/2026

Mindful eating isn’t about eating perfectly; it’s about becoming more aware of your eating experience. 🌿

In today’s fast-paced world, many meals happen while multitasking, scrolling, driving, or working. Over time, this “autopilot eating” can disconnect us from our hunger, fullness, satisfaction, and overall relationship with food.

Mindful eating encourages us to slow down and pay attention to:
✨ Hunger and fullness cues
✨ Meal satisfaction
✨ Eating pace
✨ Food choices
✨ Physical and emotional triggers around eating

Research suggests mindful eating may help support:
✔ Improved awareness of eating patterns
✔ Reduced stress or emotional eating
✔ Better portion awareness
✔ More balanced meal habits
✔ Greater long-term consistency with healthy nutrition behaviors

One of the biggest benefits of mindful eating is sustainability. Instead of relying on rigid food rules, mindful eating helps create awareness and intentionality around meals, which may support more consistent habits over time.

Small mindful eating practices can include:
🍽 Sitting down for meals
📵 Reducing distractions while eating
⏳ Slowing your eating pace
🥗 Checking in with hunger and fullness
👅 Noticing flavors, textures, and satisfaction
⏸ Pausing halfway through meals

Mindful eating is not about perfection or “getting it right,” but rather is a skill that develops gradually with practice and awareness.

If you want to learn more about building a healthier relationship with food and creating more sustainable eating habits, check out Michaela Caton, RDN, LDN’s blog on our website — link in bio. 💻

📍Follow Anne Till Nutrition Group for evidence-based nutrition education

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Research suggests the order you eat your food impact blood sugar levels. 👀Food sequencing refers to the order in which y...
05/26/2026

Research suggests the order you eat your food impact blood sugar levels. 👀

Food sequencing refers to the order in which you eat foods during a meal, and emerging research suggests starting with fiber-rich vegetables and protein before carbohydrates may help support steadier blood sugar levels, improved satiety, and more stable energy throughout the day. 🥗🍗🍞

Fiber, protein, and healthy fats can help slow digestion and reduce how quickly glucose enters the bloodstream after a meal. Some studies have found that eating vegetables and protein before carbohydrates may:
✔️ Reduce post-meal glucose spikes
✔️ Lower insulin response
✔️ Improve fullness and satisfaction
✔️ Support more stable energy levels

Instead of eating bread or pasta first…
➡️ Start with a salad or vegetables 🥗
➡️ Eat protein next 🍗
➡️ Then enjoy your rice, pasta, potatoes, or bread 🍞

💡 Food order is not “magic,” and you do not need to eat perfectly to support your health. Overall eating patterns still matter most:
✨ Fiber-rich foods
✨ Balanced meals
✨ Movement
✨ Sleep
✨ Consistent habits

Food sequencing is simply one evidence-based tool that may help support blood sugar regulation and satiety.

📲 Want personalized support for blood sugar balance, insulin resistance, or sustainable nutrition habits? Connect with a dietitian at Anne Till Nutrition Group today using the link in our bio.

When you eat helps your health and weight goals, but meal timing is not more important than overall nutrition quality, c...
05/25/2026

When you eat helps your health and weight goals, but meal timing is not more important than overall nutrition quality, consistency, sleep, movement, stress management, and sustainable calorie balance. ⏰

The growing field of “chrononutrition” studies how meal timing interacts with your body’s natural circadian rhythm.

Research also consistently shows that frequent late-night eating patterns are associated with poorer metabolic health and greater difficulty with weight management over time due to your body's internal “food clock.”

During the daytime:
☀️ Insulin sensitivity is generally better
☀️ Your body tends to process glucose more efficiently
☀️ Energy expenditure is often higher
☀️ Appetite-regulating hormones may function more optimally

At night:
🌙 Blood sugar regulation may become less efficient
🌙 Hunger and cravings may increase
🌙 Fatigue can make food choices more impulsive
🌙 Late-night eating is often linked with excess calorie intake, mindless snacking, or disrupted sleep patterns

Some evidence suggests that these habits may support metabolic health and body composition:
✔️ Eating meals at relatively consistent times
✔️ Including protein + fiber earlier in the day 💪🌾
✔️ Avoiding constant grazing from morning to night
✔️ Reducing large late-night meals when possible
✔️ Leaving a reasonable overnight fasting window (~12 hours for many people)
✔️ Consuming more calories earlier in the day instead of heavily front-loading intake late at night

Meal timing is a supportive strategy, not a magic solution ✨ The fundamentals still matter most.

Nutrition should fit your real life. The “best” eating schedule is not the one that looks perfect on social media, but the one that is balanced, realistic, sustainable, and supportive.

At Anne Till Nutrition Group, our dietitians help clients create realistic nutrition strategies that support sustainable habits and long-term health. 🌱

🔗 Learn more using the link in our bio
📍In-person across the Triangle Area + virtual visits statewide in NC

Address

105B Kilmayne Drive
Cary, NC
27511

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm

Telephone

+19199901130

Website

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