Nutrition Wise

03/09/2026

If you struggle with IBS and need a quick and easy Low FODMAP meal… check this out! 👇👇

Following a special diet to help manage symptoms can be daunting.

But it doesn’t have to be difficult!

Here is an easy one:

✅ Gluten-free pasta (made with quinoa and brown rice)

✅ ground turkey or beef

✅ low FODMAP marinara sauce

Choosing a low FODMAP sauce like Fody Food Co. or Prego Sensitive Recipe takes the stress and guesswork out!

Working with a Monash trained Dietitian (check the Monash University website for a list of RD’s trained on the FODMAP diet) will also help with the meal planning process 🥘

03/09/2026

Optimal vitamin D levels are essential for our bodies.

Thank you to our friends at Effingham Pelvic Health & Wellness for sharing this amazing info! 👇

☀️ Trying to conceive? Pregnant? Planning ahead? Let’s talk about Vitamin D.
(You already know, you should be seeing us for pelvic rehab support 😉)

Vitamin D isn’t just about bones — it plays a powerful role in fertility, pregnancy, and baby’s development.

✨ During preconception & conception, adequate Vitamin D levels support:
• Healthy ovulation
• Hormone balance
• Endometrial receptivity (implantation support)
• Reduced inflammation

🤰 During pregnancy, Vitamin D supports:
• Placental development
• Baby’s bone growth
• Healthy immune development
• Lower risk of complications like preeclampsia and gestational diabetes

👶 For baby, healthy maternal levels are linked to:
• Strong bone formation
• Immune system development
• Reduction in childhood asthma risk

And here’s the reality — Vitamin D deficiency is common, especially in the Midwest where we don’t get consistent year-round sun.

Most prenatal vitamins contain only 400 IU, which may not be enough if levels are low.

💛 If you are trying to conceive or currently pregnant, talk with your provider about checking your Vitamin D levels and determining the right supplementation for you. Keep in mind the typical medical "normal" range of 30-40 does not mean it is the optimal range. Optimal is ideally closer to 60-90. Do your research and talk to your OB or midwife.

Proactive care now supports long-term health for both mom and baby.

03/09/2026

This is a hot topic because so many people suffer from leaky gut.

What causes leaky gut❓

* Gluten

* A diet high in processed foods

* Chronic stress

* Illness/infection

* Antibiotics

* use of anti-inflammatory medications like NSAIDs

* exposure to chemicals/toxins

🍏This can present in numerous ways, such as

❌ skin rash

❌ IBS

❌ food sensitivities

❌ hormone imbalances

❌ autoimmune disease

❌ weight gain

❌ anxiety and depression

…..just to name a few.

🍏At Nutrition Wise, we guide our clients to help heal their gut by educating and creating a personalized meal time strategy that fits their needs.

🍏We offer a complementary 15-minute discovery call to explain our services and make sure we are a good fit for you.

👉 618-402-8347 👈

or visit our website: www.becomenutritionwise.com
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03/08/2026

I often have clients come to me after trying every fad diet and quick fix or anything to put a bandaid over a symptom.

Sound familiar? 🤷‍♀️

True success comes when you
➡️ address the root of problem
and
➡️ work on what’s causing the problem.

Healing the gut and moving the body is what yields the long term results ❤️🍏

🩵 Our health is a marathon, not a sprint…. Keep going! 🩵

03/03/2026

03/03/2026

It’s National Nutrition Month! What topics do you want to learn more about? 🍎

02/27/2026

Eating Disorders Awareness Week 💜

FACTS:

👉Eating disorders and disordered eating behaviors most commonly begin during adolescence and can affect teens of all body sizes.

👉These concerns often appear before lab values, weight changes, or growth charts signal concern.

Signs That Nutrition Support May Be Helpful ⬇️

✔️Skipping meals or eating inconsistently

✔️Cutting out entire food groups (carbs, fats, “processed foods”)

✔️Increased anxiety, guilt, or rigidity around food

✔️Talking about “earning” food or needing to “make up” for eating

✔️Low energy, irritability, headaches, dizziness, or difficulty concentrating

✔️Avoiding eating at school, with friends, or with family

✔️Increased focus on body shape, weight, or food control

If you notice your teen experiencing any of these behaviors, Nutrition Wise has an eating disorders specialist who can help.

Schedule your complimentary phone consultation to find out more about how we can help ☎️ 618.402.8347

02/24/2026

💜 National Eating Disorders Awareness Week 💜

As a registered dietitian, I want to talk about something that doesn’t get discussed enough — eating disorders.

➡️ Eating disorders are not about vanity.
➡️ They are not a choice.
➡️ And they are not a “phase.”

They are serious mental health conditions with medical consequences that can affect the heart, hormones, bones, digestion, and overall quality of life 🧠

Here are a few important facts:

✔️Eating disorders affect people of ALL ages, genders, body sizes, and backgrounds.

✔️You cannot tell if someone has an eating disorder just by looking at them.

✔️They have one of the highest mortality rates of any mental health condition.

✔️Dieting and chronic restriction are major risk factors.

✔️Early intervention greatly improves recovery outcomes.

As dietitians, we look beyond weight.

🍏True health includes nourishment, relationship with food, mental well-being, and metabolic stability.

If you or someone you love is struggling with food, body image, bingeing, purging, or chronic restriction — you are not alone, and help is available.

Our very own Lindsey Purcell, MS, RDN, LDN, specializes in eating disorders and disordered eating.

She takes an individualized and holistic approach, serving her clients with their individual needs. 🫶

Healing is possible.

Recovery is possible.

And you deserve support that focuses on health — not shame.

💜

02/23/2026

Your heart health doesn’t start in your chest… it starts in your gut! ❤️🦠

We often think about cholesterol, blood pressure, and exercise when we talk about heart health — and yes, those matter.

But emerging research continues to show that your gut microbiome plays a powerful role in cardiovascular health.

Here’s why your gut matters for your heart:

🦠 Gut bacteria influence inflammation.
An imbalanced microbiome can increase systemic inflammation — a key driver of heart disease.

🥦 Fiber feeds heart-protective bacteria.
When you eat fiber-rich foods (vegetables, fruits, beans, whole grains), your gut bacteria produce short-chain fatty acids that help lower inflammation, improve cholesterol levels, and support healthy blood vessels.

🥩 Certain gut byproducts can increase heart risk.
Compounds like TMAO (produced when gut bacteria metabolize certain animal products) have been linked to increased cardiovascular risk.

⚖️ Blood sugar balance starts in the gut.
A healthy microbiome supports better insulin sensitivity — which protects both your blood vessels and your heart.

So what can you do?

✔️ Eat 25–35g of fiber daily

✔️ Include fermented foods (yogurt, kefir, sauerkraut, kimchi)

✔️ Prioritize plant diversity (aim for 20–30 different plant foods per week)

✔️ Limit processed foods

✔️ Manage stress and sleep (both directly affect the gut)

Your gut and heart are in constant communication. When you nourish one, you protect the other.

Heart health isn’t just about avoiding disease — it’s about building resilience from the inside out. 💙

If you’d like personalized guidance on improving gut and heart health, I’d love to help!

We offer complimentary phone consultations- call or text to schedule yours today ☎️ 618.402.8347

02/20/2026

❓Did you know that if you take a statin (cholesterol-lowering medication), that you should be supplementing with CoQ10?

❤️ Coenzyme Q10 is a fat-soluble vitamin-like compound in the body that helps with energy production in the body and also functions as an antioxidant 🌱

❤️ it can improve treatment outcomes for people with heart failure

➡️ Production of CoQ10 decreases with age, but also with use of certain medications like

* Statins- (Atorvastain/Lipitor, Simvastatin/Zocor, Lovastatin/Mevacor, Pravastatin/Pravachol)

* Beta-blockers- (Propranolol, Metoprolol, Alprenolol)

* Diuretics- (Lasix, Bumex)

Natural sources of CoQ10 include:
🤎 organ meats
🐟 fatty fish
🥜 legumes
🌰 nuts and seeds
💛 oils

Or you can take an oral supplement if you don’t get enough of these in your diet 💊

* Talk to your healthcare provider before taking any supplements *

02/18/2026

I'm so honored to be nominated for Best Weight Loss Center in Effingham!

Please consider supporting my business by casting your vote!
https://effinghamdailynews.secondstreetapp.com/.../518525365

You can vote daily until February 28th!