Nutrition Wise

11/14/2025

Eating healthy or having to eat a specialized diet doesn’t have to break the bank.

Choosing seasonal produce is one way to save a little money and get a good variety of nutrients in your diet 🍐

For those who suffer with Irritable Bowel Syndrome (IBS), finding fruits and veggies that are well-tolerated can be a challenge.

➡️ Here is a list of some common fall/early winter foods. 🍠

*If you have been through the elimination and challenge protocol in the low FODMAP diet, you may be able to tolerate some of the high FODMAP foods 🙌🏼

11/02/2025

If only we could set the scales back instead of the clocks! ⏰

But yes, it can be that easy with the help of a Registered Dietitian! Let us help you reach your goals 😎

10/30/2025

If you have 💩 IBS 💩 and want to know what sweet treats you can enjoy on Halloween, here ya go! 👇

🍭Note the serving sizes- keep intake to a small amount to avoid symptoms

🍭 Read labels- avoid sweets made with High Fructose Corn syrup

🍭 Artificial colors and flavorings could trigger symptoms, so be cautious

🎃 Happy Halloween! 🎃

10/28/2025

Every.Single.Year. 🎃

10/28/2025

10/27/2025

"If it bothers you, then don't eat it"

Ummmm, WHAT?! 😳

Almost all of my IBS (Irritable Bowel Syndrome) clients have come to me saying that this was the advice given to them when they were diagnosed.

They spent months and even YEARS of their lives not knowing what to eat, what not to eat, and simply not eating at all most of the day because they didn't want to have an "episode" during work or travel. 💩

✅ A solution DOES exist! There is a very effective protocol for reducing/resolving inflammation and flare-ups and reintroducing foods that are not causing triggers.

Being confident in knowing which foods your body does and does not tolerate is a game-changer when it comes to quality of life! 🙌

Don't put your health on hold. I offer a free 15-min consultation to answer any questions you may have. Call or text 618-402-8347 to book your call.
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10/23/2025

One of thing best parts about helping others is watching my clients succeed in changing their health and reaching their goals! 💫

⬇️ Success stories from this week ⬇️

👏🏻 an IBS client who is now completely off of stool softeners (previously took 3 daily)

👏🏻 a weight loss client who is down 12 pounds

👏🏻 an IBS client who is now having regular BM’s and few symptoms

👏🏻 a client with food sensitivities who is able to eat without feeling brain fog, fatigue, and bloating

👏🏻 a client with prediabetes who now has her blood sugrs under control and will not require medication

Are you ready to improve your health and reaching your goals?

📞 Call or text to set up your complimentary consultation
618.402.8347

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10/21/2025

Meal prepping doesn’t mean you have to cook ALL of your meals for the week in one day 🤗

👉This is one of the first things my clients ask about, and I see the same look of relief on all of their faces when I tell them they DON’T have to do this

👍🏻 Having a plan to set yourself up for success for the week is ideal, but it looks a little different for everyone depending on schedules, kids activities, etc.

🥘 I work with my clients as individuals to ensure that they have the tools to put a plan in place to help them reach their goals.

We do this without having to

❌ Follow a strict meal plan

❌ Count calories

❌ Eat separately from their family

❌ Spend hours in the kitchen

What’s your plan?
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Call or text 618-402-8347 to schedule your complimentary discovery call to learn more.
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10/20/2025

Today is .

In a nutshell, osteoporosis means bone loss, which is a major public health problem worldwide.

So what leads to Osteoporosis?

There are many factors… some of which might surprise you 😱

🥗 Dietary Causes

🚫 Low calcium intake – inadequate calcium reduces bone mineralization.

🚫 Vitamin D deficiency – impairs calcium absorption and bone metabolism.

🚫 High sodium intake – increases urinary calcium loss.

🚫 Excess caffeine – can decrease calcium absorption and increase calcium excretion.

🚫 Excess alcohol consumption – interferes with bone formation and nutrient absorption.

🚫 Low protein intake – inadequate protein limits bone matrix formation.

🚫 Very high protein intake (especially animal protein) – may increase calcium excretion if not balanced with adequate calcium intake.

🚫 Eating disorders or chronic undernutrition – lead to hormonal changes (like low estrogen) and nutrient deficiencies that accelerate bone loss.

🚫 High soft drink (especially cola) consumption – phosphoric acid may affect calcium balance.

🚫 Low magnesium, vitamin K, or zinc intake – all essential for bone metabolism.

💊 Medication-Related Causes

❌ Glucocorticoids (steroids) – e.g., prednisone; reduce bone formation and increase resorption.

❌ Proton pump inhibitors (PPIs) – e.g., omeprazole; decrease calcium absorption by lowering stomach acid.

❌ Anticonvulsants – e.g., phenytoin, carbamazepine; increase vitamin D breakdown.

❌ Heparin (long-term use) – impairs bone formation.

❌ Aromatase inhibitors – used for breast cancer; lower estrogen and increase bone loss.

❌ Gonadotropin-releasing hormone (GnRH) agonists – used in endometriosis or prostate cancer; suppress s*x hormones.

❌ Selective serotonin reuptake inhibitors (SSRIs) – may negatively affect bone density with long-term use.

❌ Thiazolidinediones (TZDs) – diabetes meds (e.g., pioglitazone); decrease bone formation.

❌ Loop diuretics – e.g., furosemide; increase calcium loss in urine.

❌ Excess thyroid hormone replacement – can increase bone turnover if dose is too high.

💪 What are some things you can do to keep your bones strong and healthy?

Spoiler alert- it’s not just about calcium.....

🦴 Make sure you consume adequate amounts of calcium from whole food sources like dairy products, fish, and dark green veggies

🦴 Obtain adequate amounts of Vitamin D. We get most of our vitamin D from the sun so during the winter months most of us become deficient. Be sure to have your vitamin D level checked at least yearly and consume fatty fish such as salmon, mushrooms, vit D fortified milk, or take a supplement.

🦴 Other nutrients like magnesium and potassium also play a role in bone health so be sure to eat at least 6 servings of fruits and veggies daily

🦴 Get plenty of physical activity, especially resistance training (which many of us gals tend to skip out on)

🦴 Quit using to***co products if you currently use them

🦴 limit intake of alcohol

🦴 limit intake of caffeine
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