http://www.becomenutritionwise.com/

Nutrition Wise, 401 S. Banker Avenue, suite C, Effingham, IL (2025)

10/07/2025

🎃Pumpkin: The Ultimate Fall Superfood🍂

When we think of pumpkin, most of us picture pies, lattes, and Halloween decor

— but this bright orange vegetable is so much more than a seasonal treat.

It’s actually one of the most nutrient-dense foods you can add to your diet!

🧡 Nutritional Highlights:

➡️ Vitamin A powerhouse: Just one cup of cooked pumpkin provides over 200% of your daily vitamin A needs, supporting healthy vision, immunity, and skin.

➡️ Rich in antioxidants: Beta-carotene, vitamin C, and vitamin E help protect your cells from damage and inflammation.

➡️ Gut-friendly fiber: Pumpkin is high in soluble fiber, which supports digestion, helps regulate blood sugar, and keeps you feeling full longer.

➡️ Heart health support: Its potassium and magnesium content help balance blood pressure and maintain heart rhythm.

🥣 How to Add Pumpkin to Your Day:

✔️ Blend pumpkin puree into smoothies or protein shakes for added creaminess and nutrients.

✔️ Stir it into oatmeal or Greek yogurt with cinnamon for a cozy, fall-inspired breakfast.

✔️ Use it as a base for soups, curries, or chili — it adds thickness and a subtle sweetness.

✔️ Try baking pumpkin muffins, pancakes, or energy bites for a nourishing snack.

✔️ Don’t toss the seeds! Roasted pumpkin seeds are packed with zinc, magnesium, and healthy fats.

🎯 Pro tip: Choose 100% pure pumpkin puree (not pumpkin pie filling) if you’re using canned — the added sugars and syrups in pie filling can undo some of those health perks.

So this fall, think beyond the latte — your body will thank you for giving pumpkin the spotlight it deserves! 💛

10/07/2025

🫑 Meal prep Monday! 🫑

Here’s a new twist on one of my favorite go-to meals!

I’ve always loved stuffed bell peppers as an easy, healthy, and low-carb/high protein meal option 💚

Instead of stuffing the meat inside the bell pepper and cooking for a longer period of time- this method cuts the cooking time in half! 🙌🏼

What you need:
💛 3 bell peppers (I like the tri-color for variety)
💛 1.5 lb ground turkey or beef
💛 Italian seasoning/herbs (oregano, rosemary, basil, salt, pepper)
💛 Parmesan cheese

Directions:
🤍 lightly brown ground meat and mix in seasoning
🤍 slice bell peppers into large strips
🤍 lay pepper strips in the bottom of a glass baking dish
🤍 top with seasoned ground meat
🤍 air fry or bake in oven at 400 degrees for 15 min
🤍 top with Parmesan cheese and bake for another 5-8 minutes

💚 I added fresh basil on top for a kick of flavor and for phytonutrients

Enjoy! 🥰

10/01/2025

☕️ Happy National Coffee Day! ☕️

For many of us, coffee is more than just a morning ritual—it’s comfort, focus, and energy in a cup. But like most things, it comes with both benefits and drawbacks.

👉Benefits of Coffee

✅ Rich in antioxidants that help fight inflammation

✅ Can improve focus, alertness, and mental performance

✅ Linked to a lower risk of type 2 diabetes, Parkinson’s, and Alzheimer’s

✅ May support liver health and heart health when consumed in moderation

⚠️ Potential Downsides

❌ Too much caffeine can cause anxiety, jitters, or sleep problems (aim for less than 250 mg daily)

❌ May increase heartburn or digestive issues for some people

❌ Can raise blood pressure in sensitive individuals

❌ Can be habit-forming, leading to dependence

☕ The sweet spot for most adults seems to be 1–3 cups per day, but it really depends on your tolerance and overall health.

✨ Bottom line: Coffee can be part of a healthy lifestyle—but it’s all about moderation and listening to your body.

09/30/2025

🌟 Testimonial Tuesday 🌟

We are only 2 weeks into this session of Trim and Thrive and check out the amazing success so far! ⬇️ 👏🏻👏🏻👏🏻

Ee are focusing on gut health and setting small goals each week to reach long term health and weight goals 🙌🏼

👉 The next session will start in January- stay tuned for announcements this winter!

09/23/2025

I highly recommend getting InBody scans throughout your health journey to track progress with body composition.

It’s the best way to track progress! 💪

➡️ This event is from 2:30-6:00 tomorrow at the Zone in Effingham.

➡️ You do no need a membership to come get a scan

➡️ Scans take about 2-5 minutes

Special pricing is good until the end of the month 😊

See flyer in the comments👇

09/22/2025

Nutrition Wise and The Zone 24-Hour Fitness Center are hosting an InBody event this Wednesday! 💪

💵 A new device and new deals!

Introducing the new InBody 380… taking the guesswork out of your health journey! 🙌🏼

The InBody Scanner goes way beyond the number on the scale. ⚖️

While regular scales only show your weight, the InBody gives you a full picture of your body composition—including

➡️ body fat percentage,

➡️muscle mass,

➡️ water balance (which can indicate inflammation)

➡️ visceral fat (the kind around your organs).

➡️ Basal metabolic rate (BMR)

A lot of vital health information in one 2-minute scan 💪 🩺

09/21/2025

Are you ready to start your weight loss journey but aren’t sure which option is best for you?

Nutrition Wise and Behold Aesthetics & Wellness Center have teamed up to give you the option that best suits you 🫶

What are my options❓

1️⃣ Traditional nutrition and lifestyle change (some supplements may be utilized)

2️⃣ Non-medical supplements (Lipo-mino injection and/or oral supplements mimicking GLP-1 medications) in addition to nutrition and lifestyle

3️⃣ Medical weight loss using prescribed medications (Semaglutide and Tirzepatide) along with nutrition and lifestyle

Both Nutrition Wise and Behold offer complimentary consultations so that you can explore all options to see what is best for you!

📞 618.402.8347 (options 1️⃣ & 2️⃣)
📞 618.619.8846 (option 3️⃣- Behold)

We’re here to help! 🙌🏼

📸: Nuxoll Photography

09/12/2025

🙌🏼 Today is the last day to sign up! 💃

If you are ready to tackle those unwanted pounds before the holidays, now is the time to start!

✅ 10 weeks of education and support from a Registered Dietitian

✅ 💯 virtual

✅ natural supplements to help improve gut health, metabolism, and suppress appetite

✅ sustainable meal planning techniques

✅ family-friendly recipes

✅ weekly accountability and goal-setting

✅ a private Facebook group for community and support

Come join this amazing group!

🌟 Sign up by tonight at 9 PM to get all of this $1380 value for only $349!
(About $30 per week!)

(After today, the price will go up to $399)

Link for more info and to join in the comments 👇👇

09/10/2025

What does a “natural” weight loss supplement include? 🤷‍♀️

Great question!

Here is what we will be using weeks 2-10 of Trim and Thrive ⬇️

Did you know hormones in your body influence your appetite?

🌱Polyphenols found in plants can help decrease hunger hormones and increase hormones that tell your body you’re full.

🌱HiPhenolic provides a targeted blend of key polyphenols from…

🌺 hibiscus flower,
🍋 lemon verbena and
☕️ decaffeinated green coffee bean extracts

…to help with appetite control and cravings reduction.

Are you ready to start your weight loss journey? Link in comments🙌🏼👇

09/09/2025

🤷‍♀️ Do the weight loss supplements and program actually work?

Here is what participants said about the Trim and Thrive program!👇

For more information about how you can achieve your weight loss goals, check out the link in the comments.

If you’re ready to lose a few pounds before the holidays (and keep it off 🙌🏼), this is your chance!

The next session starts September 15th!

09/09/2025

The first shipment of supplements is IN!!! 👏🏻👏🏻👏🏻👏🏻👏🏻

👉The last day to sign up is Wednesday, September 10th so that supplements will be received in time for our start day of September 15th!

➡️ This program utilizes supplements that reduce inflammation in the gut, support metabolism, and mimic the positive effects (like increased satiety) of the GLP-1 (weight loss) medications, but without the side effects!

❓What does the program entail?

✅ 10 weeks total (week 1 will be the "reset” week, followed by 9 weeks of a weight loss supplement)

✅ A private Facebook group for ongoing support, sharing recipes, etc

✅ A weekly 45-min Zoom call with a Registered Dietitian for education and guidance for optimal and sustainable weight loss
(these will be recorded if you are unable to participate live)

✅ Recipes that the whole family can enjoy

✅ Meal planning strategies

✅ Weekly goal-setting (nutrition, exercise, and lifestyle goals)

✅ Time for Q&A

⭐️⭐️Added Bonus - continued 20% discount on weight loss supplements

🌟This is a $1380 value for only $349 with coupon code🌟

(Includes supplements which are a $280 value)

Use coupon code 💙 THRIVE2 💙to get the discounted price!

(link in comments)

Are you ready? Let's go! 🙌🏼

09/07/2025

The key to sustainable weight loss is learning how to meal plan 🔑

Anyone can follow a meal plan….

But what happens when that meal plan gets boring? 🤷‍♀️

Or you’re making different meals for different family members?

The majority of my clients tell me that meal planning is one of their biggest challenges.

How can a Registered Dietitian help❓

👉 I help busy people create a mealtime strategy that helps them meet their goals or alleviate symptoms without having to eat separately from the family.

👉 I look at schedules, budgets, and dietary needs and/or restrictions and help my clients develop an effective strategy for meal planning and prep.

This sets them up for success for the long haul, not just a quick fix or temporary solution like a lot of meal plans and fad diets 🙌🏼

Meal planning is a big part of what we will be learning about in my upcoming Trim and Thrive virtual weight loss group!

This program will help you establish heathly habits and lose those unwanted pounds before the holidays 🦃 🎄

We will start September 15th so sign up now!

(Link in comments) 👇👇
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Nutrition Wise

10/07/2025

10/07/2025

10/01/2025

09/30/2025

09/23/2025

09/22/2025

09/21/2025

09/12/2025

09/10/2025

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09/07/2025

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