Nutrition Menu of Services

It is always tough to stick to a healthy diet. Here is a one week Healthy Menu to check out. This contains links to recipes, healthy snacks list and a grocery list to make all the included foods and recipes during the week! Click here to access my Pinterest recipe page too. Click here for a printable sheet of Nutrition Services.

Medical Nutrition Therapy – based on individual health concerns, instructions can be given in:

  • Anti-inflammatory Diets:  Inflammation in the body has been linked to a number of diseases including cancer, heart disease, diabetes, autoimmune disease, and dementia. Working with Sandy, we can choose from a number of anti-inflammatory diets and customize a plan that will work for you.
    • Food Elimination Diet: Have you been experiencing symptoms of inflammatory disease such as runny nose, mucus, scratchy throat, itchy skin, hives, digestive issues or brain fog? An inflammatory food elimination diet can help you pinpoint any foods that may be causing your symptoms.
    • Gluten/Dairy Free Diet:  This diet is for anyone diagnosed with a specific disease that may be improved by the removal of gluten and/or dairy such as thyroid disease, gallbladder disease, acid reflux, celiac and gluten sensitivity.
    • Irritable Bowel Syndrome (IBS): If you have been diagnosed with fructose or lactose intolerance or irritable bowel syndrome, the Dietitian invites you to try a two-week elimination diet that can zone in on carbohydrate containing foods and amounts that may be causing the issue.
  • Diabetes or pre-diabetes: If your blood sugar numbers have been trending up or reached a classification of pre-diabetes or diabetes, the dietitian can work with you to count carbohydrates and adopt a healthy diet to improve your blood sugar numbers.
  • Other medical conditions:  High cholesterol, hypertension or other diseases related to metabolic syndrome, osteopenia or osteoporosis and many other diseases can be improved with attention to the diet.
  • Review of current supplements:  Adding supplements to your diet, but unsure if you are purchasing the best brands or if you really need a certain supplement? The dietitian can help give suggestions or guidance.

Mindful and Intuitive Eating
Are you tired of dieting and bound to diet rules and guidelines? Rediscover how to reclaim your intuitive eater – the way you were born to eat. Realign your body, mind and spirit by listening to your own body cues. This is a process that begins by using a hunger scale and learning to assess your hunger and satiety.

Group Presentations: Need a group luncheon presentation? Our dietitian offers nutrition presentations for small groups. Contact Sandy for information on nutritional presentation topics she has available and any associated fees.

Nutrition Videos
As part of National Nutrition Month, Sandy created five videos with the following topics: hydration, carbohydrates, proteins, fats and food synergy.

  • Click here to learn about Hydration.
  • Click here to learn about Healthy Carbs.
  • Click here to learn about Protein.
  • Click here to learn about Healthy Fats.
  • Click here to learn about Food Synergy.


Sandy Holterhaus, Registered Dietitian

Onsite Registered Dietitian Nutritionist, Sandy Holterhaus, RDN, LD, specializes in adult weight management and disease prevention by promoting a moderate and varied dietary intake and the inclusion of regular exercise.  Schedule an appointment with Sandy for a nutritional assessment, meal planning, medical nutrition therapy and accountability.

  • Members 45-minute appointment: $20.
  • Eligible non-members 45-minute appointment: $40
  • Members 15-minute accountability appointment: $7. 
  • Eligible Non-members 15-minute accountability appointment: $14.
Create Your Own Diet!
“Create your own diet” by using the commonalities of healthy diets, along with your own health and disease risks. Here are some general steps to start on your path to discovering your personal diet:
  • Record what you eat.
  • Remove foods that keep you stuck and bring about cravings.
  • Crowd out less healthful foods with healthy fiber rich ones.
  • Practice eating slowly and mindfully.
  • Offer gratitude for the food that you partake in.
Virtual Options For Learning
Lower Your Blood Pressure Naturally: Based on the DASH Diet, participants will learn important nutrients to increase and decrease in their diet, learn about supplements and what affects blood pressure as well as exercise recommendations. The cost is $64 and includes one 45-minute appointment with the Dietitian (in person or via Zoom). Read one member’s testimonial here.

Exploring Plant-based Diets: Are you interested in learning how to eat a more plant-based diet? Explore the health benefits of plant-based diets and how to use & combine plant-based proteins. The cost is $30 and can be done online at your own pace. Click here for more details.

Learn about Insulin Resistance, Pre-diabetes and Diabetes
This is six-week virtual class teaches you about diseases related to an elevated blood sugar.  The focus is on switching to a moderate carbohydrate, Mediterranean diet to reduce blood sugar and decrease inflammation.  This virtual class includes two informational videos per week (including carbohydrate counting basics, healthy fats and increasing fiber) plus a meal plan and weekly recipe videos to watch.  Class cost is $84.00.