Southwest Dietitian Group

Southwest Dietitian Group Your insurance-based dietitian practice specializing in sustainable change.

05/21/2026

Meet Amanda 👋 and drop your cortisol by 32% 😲

Amanda Paltzer, MS, RDN, LDN is one of our Arizona-based dietitians — 20+ years in public health nutrition, a Master’s from the London School of Hygiene and Tropical Medicine, and a calm, encouraging presence her patients love. 😌

Specialties: lifestyle nutrition, intuitive eating, and restoring healthy relationships with food and body.

This week, Amanda is talking about stress — and a 4-minute tool to take it down a notch.

She walks you through box breathing (inhale 4, hold 4, exhale 4, hold 4) — a nervous system reset with real science behind it.

➡️A meta-analysis of 52 studies found it reduces cortisol by 32% and activates the vagus nerve — the one that shifts your body out of “fight or flight.” Just 5–10 minutes a day. ‼️

Try it on your next walk. 🌿

05/14/2026

Meet Josie. 👋 This week on May Miles, we want you to meet Josie Showalter, MS, RDN, LDN — one of our Oregon-based dietitians and a former Division I sports nutrition specialist who now helps people of all kinds build a healthier, more joyful relationship with food and movement.

Josie’s path into nutrition started with her own story — navigating disordered eating, restriction, and exercise addiction. She came out the other side with a mission: to help others unlearn the harmful rules diet culture taught us and rebuild from a place of self-compassion.

She’s especially passionate about working with neurodivergent folks — which is exactly what she’s talking about this week.

Ever notice how some days you know a walk would feel good, but you just… can’t get yourself out the door?

🎥 In this week’s video, Josie explains why that resistance often isn’t about the walk itself — it’s about your brain dreading the transition to a new task. And she shares the simple trick that makes transitions easier: pair it with something to look forward to. Podcast you’ve been saving. Favorite playlist. A coffee at the end of the loop. Suddenly the transition has a reward attached, and your brain stops fighting you.

⬇️ continued in the comments

05/09/2026

Calling your insurance company can feel awkward.

Use this three-step checklist (Link in Bio) to make it simple: ask the right question, confirm billing details, then schedule.

Our team uses medical nutrition therapy (MNT) and can help you interpret what your plan tells you.

Save this checklist for your call.

05/07/2026

Meet Taylor. 👋

This week on May Miles, we want you to meet the dietitian behind some of the wisdom you’ll be soaking up — literally.

Taylor Kennedy, MPH, RDN, LDN didn’t take a straight line into nutrition. She started in finance, then made the leap to follow what actually lit her up — helping people feel better in their bodies through real food.

She holds a Master’s in Public Health from Northern Arizona University and specializes in functional nutrition and gut health, which makes her exactly the right person to talk to us this week about something most of us overlook every single morning…

☀️ Morning sunlight and your digestion.

Taylor put together a quick video on why those first few minutes of light exposure can change how your gut works the rest of the day — and how to pair it with your May Miles steps for a double win.

Watch it here 👇 and then get outside tomorrow morning!

A few things to know about Taylor: she’ll never ask you to give up your favorite foods, she’s licensed in 6 states, and her snack drawer is elite (roasted edamame, Hu chocolate, pepitas).

04/21/2026

200K steps. 100 miles. 31 days. Our May Miles Challenge is free, open to everyone, and there’s a $500 grand prize waiting at the finish line. Sign up at the link in bio — you get a free tracker, bingo card, and weekly tips from our dietitian team. May 1 we go. 👊👟

Dinner in 10 minutes? It’s possible.This One-Pot Red Lentil Pasta is the ultimate weeknight win. It’s plant-forward, pro...
03/13/2026

Dinner in 10 minutes? It’s possible.

This One-Pot Red Lentil Pasta is the ultimate weeknight win. It’s plant-forward, protein-packed, and requires zero heavy lifting.

Why we love it:
✔ 20g of protein per serving
✔ Only 5 main ingredients
✔ One pot = minimal clean-up

Recipe: One-Pot Red Lentil Pasta
- 8 oz red lentil pasta
- 1 can (15oz) crushed tomatoes
- 2 cups vegetable broth
- 2 cloves garlic, minced
- 1 tsp dried oregano

Choices of Protein to Add: Pan-Fried Tempeh or Tofu Blocks, Grilled Chicken, or Ground Turkey

How to make it:
1. Combine all ingredients in one large pot.
2. Bring the mixture to a boil.
3. Lower the heat and simmer for 8-10 minutes until the pasta is tender and the sauce has thickened.

Sustainable health doesn't have to be complicated. Our team helps you navigate realistic changes that actually stick. Plus, 95% of our clients pay $0 out of pocket for our services thanks to insurance coverage.

Ready to transform your habits? Head to the link in our bio to fill out our quick insurance benefit check form.

Comfort food that actually fuels your goals. 🍲This Speedy Chicken Stroganoff is a weeknight lifesaver. It’s creamy, savo...
03/12/2026

Comfort food that actually fuels your goals. 🍲

This Speedy Chicken Stroganoff is a weeknight lifesaver. It’s creamy, savory, and protein-packed thanks to one simple swap: Greek yogurt instead of heavy cream or sour cream.

It's high-volume, low-effort, and ready in under 25 minutes.

Speedy Chicken Stroganoff

Ingredients:
✔️ 1 lb chicken breast strips
✔️ 8 oz sliced mushrooms
✔️ 1/2 yellow onion, diced
✔️ 1 cup beef or chicken broth
✔️ 1/2 cup plain Greek yogurt
✔️ 1 tbsp Dijon mustard

Instructions:
1. Sauté chicken, mushrooms, and onion in a large pan until browned.
2. Add broth and mustard; simmer for 5 minutes.
3. Remove from heat and stir in the Greek yogurt until creamy.
4. Serve over whole wheat noodles or steamed veggies.

Sustainable health doesn't have to be complicated. In fact, 95% of our clients pay $0 out of pocket for personalized nutrition therapy.

Click the link in our bio to check your insurance benefits today!

Dinner shouldn’t feel like a second job.This Sheet-Pan Chicken Fajita Bowl is the ultimate high-protein, low-stress win ...
03/11/2026

Dinner shouldn’t feel like a second job.

This Sheet-Pan Chicken Fajita Bowl is the ultimate high-protein, low-stress win for busy weeknights. Minimal cleanup, fresh ingredients, and ready in under 30 minutes.

Why we love it:
✔ Protein-packed for long-lasting energy
✔ Fiber-rich veggies for gut health
✔ One pan = minimal dishes

Sheet-Pan Chicken Fajitas
- 1 lb chicken breast strips
- 3 bell peppers, sliced
- 1 red onion, sliced
- 2 tbsp olive oil
- 1 tbsp taco seasoning (chili powder, cumin, garlic powder)

1. Toss everything directly on a large sheet pan.
2. Roast at 400F for 20-25 mins until chicken is cooked through.
3. Serve over cauliflower rice or fresh greens for a high volume, low effort meal.

Sustainable health changes don’t have to be complicated: or expensive. 95% of our clients pay $0 out of pocket thanks to insurance coverage. Check your benefits through the link in our bio.

Dinner shouldn’t be a chore, especially on a busy weeknight. This Lemon Chicken Orzo is a one-pot hero: bright, cozy, an...
03/10/2026

Dinner shouldn’t be a chore, especially on a busy weeknight. This Lemon Chicken Orzo is a one-pot hero: bright, cozy, and packed with enough protein to actually keep you full. It's high volume, low effort, and perfect for your weekly rotation.

High-Protein Lemon Chicken Orzo
(Serves 4)

Ingredients:
- 1 lb chicken breast, cubed
- 1 cup dry orzo
- 2.5 cups chicken broth
- 1 lemon, juiced
- 2 cups fresh spinach
- 1/4 cup shredded parmesan

Instructions:
1. Heat a large pot over medium heat and sear chicken until golden and cooked through.
2. Add the orzo and chicken broth to the pot.
3. Bring to a simmer and cook for about 10 minutes, or until the liquid is mostly absorbed and orzo is tender.
4. Stir in the lemon juice, fresh spinach, and shredded parmesan until the spinach is wilted and the sauce is creamy.

~30g protein per serving.

Ready to transform your eating habits for good? 95% of our clients pay $0 out of pocket for personalized nutrition therapy. Tap the link in our bio to check your insurance benefits and get started today.

Address

428 S. Gilbert Road Ste 106-2
Gilbert, AZ
85296

Website

https://southwestdietitiangroup.com/8/what-makes-the-1-rated-nutritionis

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