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Whole Balance Nutrition A 1-on-1 approach to realistic and sustainable habit change to meet client's health and fitness goals
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Recently a local meal prep company, Monster Meals LLC, reached out to me. First, I had never heard of this Flint busines...
18/01/2025

Recently a local meal prep company, Monster Meals LLC, reached out to me. First, I had never heard of this Flint business and I was so excited when I started to chat with her about her mission and goals of her company. She is hard at work providing healthy meals ready in minutes. 🍲

Adrienne was reaching out because she wanted a dietitian to review her recipes to make sure she was providing the absolute best and most nutritious meals she could be to her clients. I was pleasantly surprised when I reviewed everything that she was doing just that! 👏🏼 Monster Meals is a company I would happily recommend to my clients as an option to help them on their journey. Each meal is made with whole food ingredients, no added sugars (or salt), and no preservatives! If you're a busy person finding it hard to get a meal you feel good about into your day, check out Monster Meals. The best part, it will be delivered right to you

A statement I hear all the time from people is that they could be successful if someone else was making the meals for them… well here we are! 🍜

Adrienne sent me over some samples to try, and I can attest to how good everything was!

⭐️No Wheat Herb Crackers - These were soo good!!! I am not gluten sensitive/intolerant so I haven’t tried everything out there, but I couldn’t stop eating these, they were delicious!

⭐️ Lemon Cranberry Scone - Perfect amount of zip from the lemon and cranberry and the texture was great

⭐️ Zesty Peruvian Chicken - I loved this one, it has chicken, veggies and rice with great flavor making it a perfect quick and balanced meal

⭐️ Greek Lemon Chicken - This had a nice zest from the lemon with broccoli and carrots and minimal other ingredients. Would be great over rice or noodles or any other complex carb to create a balanced meal

⭐️ Chicken and Sweet Potato Stew - Straight forward and minimal ingredients, this was a really great meal that would be perfect for grab and go on those days when you’re unprepared!

⭐️ Hearty Vegetable Stew - This was one of my favorites! It reminded me of stuffed cabbage flavor. Would be perfect for a vegetarian on its own, or with the addition of a protein of choice thrown in or on the side

⭐️ Savory Beef Stew - You can’t go wrong with beef stew and this didn’t disappoint, another go to meal that can be kept in the freezer for quick meals when you’re out of time or have nothing in the fridge

⭐️ Cantonese Black Pearl Scramble - I was the most unsure of this with them being scrambled eggs that were frozen and reheated, but they ended up being my favorite! The texture was totally fine and the flavor was SO GOOD! I was pleasantly surprised by how much I liked this!

If you’re someone short on time or just need some easy go to meals throughout the week, I would highly recommend giving Monster Meals a try! Using code “lisalacross” gives first time customers free delivery for orders $35 or more. After that, delivery is free for orders $50 or more within 55 miles from Flint 😊

This is a side by side InBody Scan from one of my amazing clients. The scan on the left was in January 2024 and the scan...
20/12/2024

This is a side by side InBody Scan from one of my amazing clients. The scan on the left was in January 2024 and the scan on the right was from today in December of 2024. 👏🏻

Down 22 # ⬇️
Down 7% body fat ⬇️
Maintained her muscle mass while losing weight and body fat!
Changed her body composition from sideways "V" to the ideal "I"

🚨 I feel this client's story is a very important one to share. There was no magic pill/shot leading to quick weight loss. She didn't excessively restrict where she lost 20 # in 3 months just to turn around and gain it all back. She spent this year showing up for herself, putting in the hard work, KEPT GOING even when the scale didn't move as fast as she wanted it to or at all. Almost one year down and she's making more progress then ever before. I can't wait to see what she does in 2025!!

The best part? She didn't restrict. She didn't swear off sugar and decide she's working out 7 days a week. She has her sweets, she has fast food and she goes on vacation! Because life is still meant to be lived even when we're trying to lose weight! 🍬

🥦I wanted to put this message out there with the coming New Year and all the resolutions to follow. Real change takes time. Real change takes effort. It takes failing and getting back up. It takes true commitment and not making excuses for why you can't, but deciding that you can and you will!

If you need extra support and accountability going into the new year, message me! 📱

I had a great time talking with the members of the Esports Program at Lake Shore Public Schools about nutrition! I could...
08/11/2024

I had a great time talking with the members of the Esports Program at Lake Shore Public Schools about nutrition! I could tell they were a little unsure at first, but by the end they were engaged and excited to participate! 🥦🍓🍌

🚨Client Success Story🚨Bruce was diagnosed with diabetes in 2018, started on medication to help manage it, and went about...
16/08/2024

🚨Client Success Story🚨

Bruce was diagnosed with diabetes in 2018, started on medication to help manage it, and went about his life, he was not interested in making changes to his diet or lifestyle.

Fast forward to 2024 when his amazing wife came to my nutrition talk at Metamora Physical Therapy LLC. She went home and convinced Bruce to come talk with me, and the rest is history!

⭐In the 4 months Bruce and I have been working together he has been able to:
- Drop 21 pounds
- Drop 6% body fat
- Go down 1 pant, belt & shirt size
- Gain 2 pounds of muscle mass
- Feeling less sluggish throughout his day
- Sleeping more soundly throughout the night

⭐He recently went in to have his blood work done, and most importantly:
- His A1c is down from 7.1 to 6.0
- His blood pressure is down from 120/72 to 110/66

The doctor came in shaking his hand because of the changes to his health markers though dedication to his diet and exercise! Our goal is to continue to make lifestyle modifications to improve his A1c and other markers, and there's a very good chance his doctor will start lowering his doses of medication! 💊

It's never too late to start your journey toward better health through lifestyle intervention. If you are someone who needs education, support and/or accountability, reach out today! 🤩

We made the Kids Fit class at CrossFit Lapeer a little snack with a short & simple nutrition lesson 🥒🍓 They identified w...
08/08/2024

We made the Kids Fit class at CrossFit Lapeer a little snack with a short & simple nutrition lesson 🥒🍓 They identified what each food was both by name and macronutrient (carb/fat/protien) and where it belonged on their balanced plate! They did so good and I was pleasantly surprised they were so excited for their “plate method on a stick” 😀

Who can relate?! 🙋🏻‍♀️It's important when working to create new habits that we take a birds eye view to what we're actua...
06/08/2024

Who can relate?! 🙋🏻‍♀️

It's important when working to create new habits that we take a birds eye view to what we're actually doing!

The goal shouldn't be to go from 2 glasses of water + coffee + wine to 8 glasses of water overnight, that would be difficult for anyone to accomplish! But we can make this a sustainable goal by substituting one coffee at a time for water, or eliminating one glass of wine at night. Before you know it, you're on your way to success! 🎉

If you're struggling to make changes that support you health and nutrition goals, reach out today!

Have you ever thought about your own unique body composition? Everyone holds body fat in different places and we have ou...
02/08/2024

Have you ever thought about your own unique body composition? Everyone holds body fat in different places and we have our genetics to thank for that 🧬🧬

But have you thought about what your body composition could be telling you about you or your loved ones health? Today the average American's wait circumference continues to grow due to excess consumptions with minimal physical activity, having detrimental effects on our health.

We've even given cute little nick names, "Beer Belly" & "Dad Bod", but what actually IS dad bod? 🤔 It's an excess of visceral fat!

Visceral fat is found underneath our abdominal muscles, surrounding our vital organs (liver, kidneys etc). That's why the belly sticks out, but it is hard to the touch, the fat is underneath!

⭐So, why does this matter? Excess visceral fat can be dangerous! Research has shown that excess visceral fat increases your risk for high blood pressure, stroke, heart disease, Alzheimer's disease, type 2 diabetes, stroke, and cancer!

Boy's listen up! 👦🏻 Did you know fat tissue can function as an endocrine gland increasing precursors for the production of estrogen? I know so many men worried about decreased testosterone as they age... well guess what? Excess body fat is can further exacerbate this!

The good news? Visceral body fat is actually easier to lose than subcutaneous fat because it can be metabolized quicker! 🔑 The key to success in decreasing visceral fat is lifestyle intervention! Learning the tools necessary to make nutrition & physical activity make sense in your life.

🎉If you're ready to get started making real changes in your health, reach out to us today!

01/08/2024

🎉 Exciting news...

🎉Whole Balance Nutrition is adding a coach! 😁 I am so excited to be adding Cody Wiggins to the team!

Cody developed a passion for nutrition and physical activity through his own personal journey of chronic disease and the development of high blood pressure. ❤️ Put on medication as a first line of defense, Cody knew he didn't want this to be his future. Through his dedication to lifestyle change & hard work, he was able to get off his blood pressure medication this year! 💊 He continues to be a role model for his children, friends & family, and I know he will be for his future clients!

Cody is ready to take on clients! He offers a 1-on-1 personalized approach to help you make realistic and sustainable lifestyle changes that will lead to REAL success! His unique perspective from his personal experiences will allow him to connect & offer guidance for someone struggling with their own journey. Additionally, as a husband, father of two and working full time, he can help navigate through the fast paced world we live in. If you need some inspiration to start making changes, just watch his video! 🎬

Don't hesitate! Reach out today to work with Cody if you've been wanting to make some lifestyle changes of your own!

3 Months! 😲That's all it took for my client to lose 3 inches around his midsection, reduce his body fat percentage by 4%...
26/07/2024

3 Months! 😲

That's all it took for my client to lose 3 inches around his midsection, reduce his body fat percentage by 4% (putting him in the "ideal" range for health), increase his skeletal muscle mass by 1.5 pounds, and lose an overall 6 pounds of weight!! 💪

This client has been committed to losing his belly. Like many of us, he's tried the quick fix promises out there, unsurprisingly, they never worked and are not cheap.💸 He has stayed committed and (maybe a little begrudgingly) done everything I've asked of him, without making any excuses why he can't.

This photo was recently taken at our monthly meeting. He came in not feeling like much has changed, while I noticed the differences as soon as he walked in! I looked back to what his abdominal measurement was when he first walked into my office had showed him the visual proof of just how far he has come! 👏

It's important to remember lifestyle changes require consistency and take time! Nutrition and physical activity are the key to success, but it doesn't happen overnight. If you need help reaching your health and fitness goals, reach out today! 😀

Have you heard of Metabolic Syndrome? 🤔If you haven't, you're not alone! Metabolic Syndrome is a group of conditions tha...
23/07/2024

Have you heard of Metabolic Syndrome? 🤔

If you haven't, you're not alone! Metabolic Syndrome is a group of conditions that together increase your risk of
- Organ Damage
- Pregnancy Complications
- Cardiovascular Disease
- Type 2 Diabetes
- Erectile Dysfunction
- Stroke
- Thromboembolic Diseases
- Aortic Stenosis
- Long Term Inflammation & problems with immune function
- Decreased capacity for memory & thinking

Metabolic syndrome increases risk for ALL OF THESE, yet most people have never heard of it! 😡 A person meets the criteria for having Metabolic Syndrome if they have 3 of the 5 following:

⭐Waist circumference
Men > 40in
Women >35in

⭐Serum triglycerides
>150 mg/dL

⭐HDL Cholesterol
Men less than 40 mg/dL
Women less than 50 mg/dL

⭐Blood Pressure
135/85 mm Hg or Higher

⭐Fasting Glucose
100 mg/dL or Higher

If you discover you have 3+ of these, only one of these, or you are unsure and need help figuring it out, please reach out! 👋 Lifestyle intervention is the FIRST step to preventing or reversing Metabolic Syndrome!

🛑 Medications should be our last resort, not our first line defense! 🛑

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865 Whitney Dr.

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