Nutrition Wise

Nutrition Wise Helping people with IBS manage symptoms with personalized strategies to live their healthiest life!

06/09/2026

Your morning coffee may offer more than just an energy boost! ☕️

Coffee is a rich source of antioxidants and has been linked to benefits such as improved focus, enhanced physical performance, and support for heart, liver, and brain health. 🫀🧠

To keep your coffee a healthy habit:

• Measure out your creamers rather than pouring freely. This can help you monitor your added sugar consumption and keep it within moderation while still enjoying fun flavors!

• Try out nondairy milks (oat, almond, soy) if dairy bothers you.

• Consider adding a protein supplement to the coffee if you’re trying to increase your protein intake. Such as using a protein shake to sweeten the coffee or a protein base such as Javvy Coffee! 🥛

• Be mindful of your caffeine intake… In moderation, caffeine is safe! However too much caffeine can lead to symptoms such as trouble sleeping and anxiety.

What you add to your coffee can make a big difference. -> Enjoy your coffee, but don’t forget to pay attention to the extras! ❤️☕️

This is a game-changer for people suffering with IBS! ✨Changes in diagnostic criteria will allow for more people to be p...
06/09/2026

This is a game-changer for people suffering with IBS!

✨Changes in diagnostic criteria will allow for more people to be properly diagnosed.

✨ Treatment will be more multidisciplinary, allowing for optimal symptom management

🍍 Pineapple: More Than Just a Tropical Treat! 🍍It is one of my favorites and grown abundantly in Hawaii (although native...
06/07/2026

🍍 Pineapple: More Than Just a Tropical Treat! 🍍

It is one of my favorites and grown abundantly in Hawaii (although native to South America).

It’s packed with nutrition and health benefits!

✅ Rich in Vitamin C – Pineapple provides a powerful dose of vitamin C, which supports immune health, helps your body absorb iron, and promotes healthy skin by supporting collagen production.

✅ Contains Bromelain – Pineapple is one of the few foods that naturally contains bromelain, a group of enzymes that help break down proteins and may support digestion. Some research also suggests bromelain may help reduce inflammation and support recovery after exercise.

✅ Supports Gut Health – In addition to its digestive enzymes, pineapple contains fiber, which helps support a healthy digestive system and promotes regular bowel movements.

✅ Hydrating and Nutrient-Dense – Pineapple is made up of about 85% water, making it a delicious way to stay hydrated while also providing nutrients like manganese, copper, and antioxidants.

✅ May Support Heart Health – The antioxidants and anti-inflammatory compounds found in pineapple may help protect cells from oxidative stress and support overall cardiovascular health.

Ways to enjoy pineapple:

🍍 Fresh as a snack
🥗 Added to salads
🥤 Blended into smoothies
🍢 Grilled alongside chicken or fish
🍨 Frozen for a refreshing dessert

As with all fruits, pineapple can absolutely be part of a healthy, balanced eating pattern.

🌺 Exploring Hawaii Through Food 🌺One of my favorite parts of traveling is experiencing the local food culture. Food conn...
06/01/2026

🌺 Exploring Hawaii Through Food 🌺

One of my favorite parts of traveling is experiencing the local food culture.

Food connects us to a place, its people, and its traditions.

I love exploring fresh tropical fruits, local seafood, and traditional Hawaiian foods that have nourished generations.

One unique food that stands out is taro (kalo), a staple in Hawaiian culture and a plant deeply rooted in the islands’ history.

Taro is commonly used to make poi (a paste), but it can also be enjoyed baked (see the taro chips on the left in my Poke bowl), steamed, or mashed.

As a dietitian, I appreciate taro not only for its cultural significance but also for its nutrition profile:

✅ Rich in fiber, which supports digestive health

✅ A good source of complex carbohydrates

✅ Contains potassium, an important mineral that supports heart health and healthy blood pressure

✅ Provides antioxidants and beneficial plant compounds that help protect our cells

✅ Naturally gluten-free, making it a great option for individuals with gluten sensitivities 🙌🏼

Travel reminds us that healthy eating isn’t just about nutrients—it’s also about connection, enjoyment, and appreciating the foods that different cultures have treasured for centuries.

What’s the most memorable local food you’ve tried while traveling? 🌴🥥🍍


Meal prepping doesn’t always have to be elaborate meals that take loads of preparation…Meal prepping can also be making ...
05/31/2026

Meal prepping doesn’t always have to be elaborate meals that take loads of preparation…

Meal prepping can also be making sure you have healthy snacks readily available for the week, to avoid reaching for the convenient, “junk food” snacks when in a hurry 🍊

This can look like:
- Taking an hour on Sundays to cut up individual portions of fruits and vegetables into “grab-and-go” containers! 🥒
- Preparing portions of a dip to pair with the snack such as hummus, nut butters, ranch, or cottage cheese! 🥜
- Portioning out baggies of healthier cereals or snack foods such as seven sundays cereal, harvest snaps, greek yogurt toppings, etc!

When rushing between appointments or trying to manage the demands of everyday life — convenience matters!

So take the time to make the choice that supports your goals, the convenient choice. 💚🍉🥒

🎉 Exciting News from Nutrition Wise & Mosaic Counseling 🎉We are thrilled to announce a new collaboration between Nutriti...
05/22/2026

🎉 Exciting News from Nutrition Wise & Mosaic Counseling 🎉

We are thrilled to announce a new collaboration between Nutrition Wise and Mosaic Counseling to provide compassionate, comprehensive support for individuals struggling with eating disorders and disordered eating.

We are the ONLY eating disorders team in all of central and southern Illinois!

Healing your relationship with food is about so much more than nutrition alone.

True recovery often requires both medical nutrition therapy and emotional support — which is why we believe a team approach matters.

Through this partnership, clients will have access to:

🩵 Individualized nutrition counseling with a registered dietitian

🩵 Therapeutic support to address the emotional and psychological aspects of eating disorders

🩵 Collaborative, patient-centered care focused on long-term healing

🩵 A safe, supportive environment free of shame and judgment

Whether someone is navigating anorexia, bulimia, binge eating disorder, orthorexia, ARFID, chronic dieting, or disordered eating patterns, our goal is to help clients find freedom, nourishment, and balance.

Recovery is possible — and you do not have to do it alone. 💙

To learn more or schedule an appointment:

📍 Nutrition Wise
🌐 becomenutritionwise.com
📞 618-402-8347

📍 Mosaic Counseling
🌐 mosaic counseling.com
📞 217-821-9980

05/22/2026

Have you been diagnosed with IBS and not sure what to do next? Still having abdominal pain and issues with bowel movements? Watch this free webinar to learn more.

💙 May is Food Allergy Awareness Month — Let’s Talk About FPIES 💙Most people have heard of food allergies — but not many ...
05/21/2026

💙 May is Food Allergy Awareness Month — Let’s Talk About FPIES 💙

Most people have heard of food allergies — but not many know about FPIES: Food Protein-Induced Enterocolitis Syndrome.

FPIES is a non-IgE mediated food allergy that primarily affects infants and young children. It is a rare and serious food allergy that affects the gastrointestinal system. Unlike typical food allergies, FPIES reactions are delayed (often 1–4 hours after eating) and don’t involve hives or anaphylaxis. Instead, they can cause:

🚨 Severe vomiting
🚨 Diarrhea
🚨 Dehydration
🚨 Lethargy
🚨 Shock in extreme cases

Common triggers include:
🥛 Cow’s milk
🌾 Rice or oats
🍗 Poultry
🍠 Sweet potatoes..but it can be caused by nearly any food.

It’s terrifying to watch your child go from happy to dangerously ill in a matter of hours — and even scarier when most people (including some healthcare professionals) haven’t heard of it.

There is no test to diagnose FPIES and no cure — just strict avoidance of trigger foods and hope for eventual outgrowth. For many families, every new food is a trial filled with fear and uncertainty.

💚 Education and compassion can save lives and ease the burden for families living with these invisible conditions.

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🩵May is Food Allergy Awareness Month🩵I work with several clients who suffer from food allergies and food sensitivities, ...
05/18/2026

🩵May is Food Allergy Awareness Month🩵

I work with several clients who suffer from food allergies and food sensitivities, and struggle to know how to modify their favorite recipes.

❓What’s the difference between a food allergy and food sensitivity?

An ALLERGY is mediated by an IgE response

A SENSITIVITY is mediated by an IgA or IgG response (basically, different antibodies that respond)

✨Symtoms- onset: for an allergy, the response is immediate, but up to 8 hours. For a sensitivity, it can take up to 72 hours for a response

✨ Symptoms- type: an allergic response included tingling or itching of the mouth, hives, wheezing, cough, vomiting, anaphylaxis.

A SENSITIVITY response will look like brain fog, fatigue, bloating, skin rashes/breakouts, joint pain, inflammation, reflux, weight change, behavior disturbances.

❓How can I tell if I have a food sensitivity?

👉 a blood test can detect antibody reactions to certain foods

👉 if there is a suspected sensitivity, and elimination diet can improve or resolve symptoms

❓ What are the next steps?

👉 Work with a Registered Dietitian to help eliminate the foods/components of foods from your diet, medicine cabinet, or personal care products that are causing the issues

Want more information on food sensitivity/allergy testing❓

Call or text for a complimentary consultation 📞 618 402 8347

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⏰ LAST CHANCE TO REGISTER!TODAY is your chance to finally get real answers about IBS.If you struggle with bloating, cons...
05/11/2026

⏰ LAST CHANCE TO REGISTER!

TODAY is your chance to finally get real answers about IBS.

If you struggle with bloating, constipation, diarrhea, food triggers, or unpredictable digestion, don’t miss this live Zoom class.

Learn how the Low FODMAP diet, lifestyle habits, and pelvic floor health all play a role in helping you feel better.

🎓 Expert-led
💻 Live on Zoom
✨ Practical tools you can start using right away

👉 Registration closes soon — save your spot today!

Check out the FB event page here: IBS & The Pelvic Floor
Register here: https://effinghampelvichealth.janeapp.com/ /1

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