Nutrition Wise

10/18/2026

10/15/2026

What’s a great gluten-free, low carb, AND low FODMAP* option for pasta? 🤷‍♀️

Spaghetti Squash! 🙌🏼

👉 Spaghetti squash is a winter vegetable that is nutrient- dense, which means it’s low in calories but a good source of vitamins and minerals.

👉 It’s a good source of pantothenic acid and beta carotene, and a decent source of fiber, vitamins C and B6, and manganese

❓How to prepare it:

👉slice in half and scoop out seeds
👉place meat side down in a baking dish with about 1/2 inch of water in it.
👉roast at 425 degrees for about 45 min
👉when done you can easily remove the noodle-like inside with a fork

➡️ Add a FODMAP-friendly spaghetti sauce like Prego Sensitive or any Fody brand sauce

*Low FODMAP food in smaller quantities*

10/14/2026

🥑🍓 YOU EAT HEALTHY… SO WHY IS YOUR GUT STILL A MESS?! 😩

You eat your vegetables.

You make the smoothies.

You buy the probiotics.

You try to make good choices…

So WHY are you still dealing with bloating, constipation, diarrhea, or a stomach that seems to have a mind of its own?!

Here's something I wish more people understood:

Eating healthy and having a happy gut are NOT always the same thing.

And no, that doesn't mean you need to eliminate another 15 foods from your diet! 🙅‍♀️

Sometimes, even foods considered incredibly healthy can aggravate symptoms in certain people.

For example:

🥦 Cruciferous vegetables — Nutritious, yes! But they can trigger gas and bloating in some people.

🍎 Certain fruits — Apples, pears, and other foods containing fermentable carbohydrates can be triggers for some people with IBS.

🥤 Your morning smoothie — A delicious combination of fruit, greens, protein powder, and added fiber can sometimes deliver more fermentable carbohydrates or fiber than your gut comfortably tolerates at once.

🌾 Fiber overload — Fiber is important for gut health, but increasing it too quickly or choosing the wrong type for your symptoms can make bloating and discomfort worse.

🦠 The bigger picture — Meal timing, bowel habits, gut motility, stress, sleep, and individual food sensitivities can all play a role in digestive symptoms.

So what's the answer?

It's not to stop eating healthy.

It's to figure out what YOUR gut needs. 💚

As a Registered Dietitian specializing in IBS and gut health, I help people look beyond generic food lists and endless trial and error to develop an individualized nutrition plan that supports digestion, symptom management, and overall health.

Because the goal isn't to eat less and less.

✨ It's to feel better, eat confidently, and enjoy food again!

And here's a bonus you might not know:

Nutrition Wise accepts select insurance plans for eligible services! Your medical nutrition therapy visits may be covered, depending on your plan and benefits.

📩 Struggling with bloating, IBS, or unpredictable digestion? Send me a message. Let's talk about finding a better path forward!

10/14/2026

Our kids observe and learn everything that we do....

🫶including our relationship with food.

If we sit down to a (mostly) healthy dinner with the family....

they notice.

If we eat separately and count every bite and calorie that we ingest...

they notice.

🌱 We can choose to cultivate a healthy lifestyle and relationship with food,

or we can foster the negative diet culture that leads to disordered eating habits later in life.

In our group and one-on-one coaching, we help clients

✅ rebuild a healthy relationship with food

and

✅ learn how to feed themselves and their families in a way that fosters healthy eating habits and a positive relationship with food, using our Positive Plate Method.

It is a realistic and sustainable way of eating for lifelong health

❌ not a quick fix that offers immediate results but with negative consequences later on down the road.

➡️ A fun way to help kids learn how to cook and expand their palate is to involve them in the kitchen

Start with something fun and simple like baking, where they can be a part of the process from start to finish 😊

"Food is medicine and right kind of relationship with food can make a positive impact on your health" - Hayley Hobson.
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10/13/2026

Navigating your weight loss options can be challenging. Nutrition Wise is here to help, no matter which path you choose to take…. And your insurance likely covers your visits! 🙌🏼

10/12/2026

👋 HEY, I’M AMANDA! TIME FOR A LITTLE REINTRODUCTION! 💚

If we’ve been Facebook friends for a while, you might know me as a dietitian, a mom, a ballet teacher… or the person who probably can’t go too long without talking about gut health. 😂

But if you’re new around here, let me introduce myself!

🌿 I’m Amanda Settle, RDN, LDN, and owner of Nutrition Wise!

I’m a registered dietitian specializing in gut health, IBS, and weight management.

I help people connect the dots between what they’re experiencing and what’s happening with their health—without automatically resorting to another restrictive diet or a cabinet full of supplements.

I’m a big believer that nutrition should work WITH your life, not take it over.

Because feeling better shouldn’t mean spending every waking moment thinking about what you can and can’t eat!

🩰 Before I was a dietitian, I was a ballet dancer. These days, I still get to share my love of dance by teaching ballet, and as the dietitian for the Tulsa Ballet!

My worlds of nutrition and dance might seem a little different, but both have taught me so much about consistency, fueling your body, and taking care of yourself for the long haul.

👩‍👦‍👦 I’m also a mom to two boys, which means my life isn’t always perfectly balanced… despite my best professional advice. 😉 There’s a business to run, kids to love, ballet classes to teach, and approximately 47 things on my to-do list at any given moment.

💚 What I’m most passionate about?

Helping people feel better in their bodies and stop feeling frustrated by their health.

Whether you’re struggling with IBS, bloating, digestive issues, or weight changes, I want you to know that you don’t have to figure it all out on your own.

There is more to nutrition than counting calories and cutting out foods, and there is more to gut health than taking the latest probiotic trending on social media!

✨ A few things I hope you’ll find here:

🌱 Practical, evidence-based nutrition advice

🌱 Tips for IBS and better gut health

🌱 Realistic approaches to weight management

🌱 Hormone and metabolic health education

🌱 A little humor, real life, and reminders that progress beats perfection!

And here’s something you might not know:

Nutrition Wise accepts select insurance plans for eligible nutrition services!

So if you’ve been putting off seeing a dietitian, it may be worth checking your benefits.

Now I’d LOVE to know…

👇 Which part of my world brought you here?

🩺 Nutrition and gut health
🩰 Ballet and dance
👩‍👦‍👦 Mom life
💚 Or maybe we’ve just known each other forever!

Drop a comment and say hello! And if you know someone who’s been struggling with their gut health or weight, feel free to share this post with them.

Thanks for being here and being part of the Nutrition Wise community! 💚

— Amanda 🍏🩷

🌐 becomenutritionwise.com

10/11/2026

🌿 At a crossroads with your gut health?

You’ve tried cutting out foods. You’ve bought the supplements. You’ve searched Google, followed the advice on social media, and wondered why your gut STILL doesn’t seem to cooperate.

Maybe you’re tired of guessing what’s safe to eat. Maybe bloating, abdominal discomfort, constipation, or diarrhea are affecting your daily life. Maybe you’re wondering what to try next.

What if you took a different path?

As a Registered Dietitian specializing in IBS and gut health, I help people look beyond restrictive diets and endless trial and error.

Together, we can explore your symptoms, identify potential triggers, and develop an individualized nutrition approach to help you manage digestive symptoms while supporting a more varied, enjoyable relationship with food.

You don’t need another list of foods you’re not allowed to eat. You deserve a plan designed around YOU. 💚

And here’s something else you may not realize: Your nutrition visits may be covered by insurance!

🌱 Ready to take the next step?

📩 Message me to learn more about working with Nutrition Wise.

🌐 becomenutritionwise.com

Nutrition Wise | Amanda Settle, RDN, LDN

10/10/2026

With today being World Mental Health Day, let’s talk about how taking care of your mental health can also help you manage your IBS! 🧠💚

😴 Sleep!

Poor sleep is associated with more severe IBS symptoms and may be linked to increased anxiety, depression, and mood disturbances.

We know life can get busy, and it’s not always easy to slow down! However, aiming for 7–9 hours of sleep each night can support your mental well-being and help you manage IBS symptoms.

🧘‍♀️ Stress Reduction

Your gut and brain are constantly communicating through the gut-brain axis, which helps regulate digestion and gut sensitivity.

Chronic stress can activate your body's “fight-or-flight” response, potentially worsening IBS symptoms and affecting your mental health. Incorporating stress-relieving activities, such as deep breathing, meditation, or yoga, may help support both!

🚴‍♀️ Physical Activity

Regular physical activity is a great way to relieve stress, support mental well-being, and help manage IBS symptoms.

Exercise can help improve mood, reduce symptoms of anxiety and depression, and support bowel regularity. For some people, regular movement may also help relieve bloating, abdominal discomfort, constipation, and other IBS symptoms.

💆‍♀️ Make Time for Yourself

Self-care doesn't have to be complicated! It might look like doing a face mask before bed, taking a walk, watching that show you've been dying to see, or jamming out to your favorite songs on the way to after-school pickup. 🎶

Whatever your “me time” looks like, making space to unwind and recharge can help you care for both your mental and physical well-being.

💚 The takeaway? Your mental health and gut health are more connected than you might think! Supporting your mental well-being may help you manage IBS symptoms, and finding relief from IBS can also support your mental health. Remember, small steps toward self-care can make a difference!

10/07/2026

🎃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 negate some of those health perks.

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

10/06/2026

Your IBS treatment shouldn’t be “just avoid these foods.”

If you’ve been dealing with IBS for a while, you’ve probably heard it all:

🚫 Don’t eat dairy.
🚫 Don’t eat gluten.
🚫 Don’t eat onions.
🚫 Don’t eat garlic.
🚫 Don’t eat beans.
🚫 Don’t eat spicy foods.
🚫 Try this supplement.
🚫 Cut out that food.

And eventually, eating can start to feel like a minefield.

The truth is, IBS is individual.

What triggers one person may be completely fine for another.

And while dietary changes—including a structured low-FODMAP approach when appropriate—can be incredibly helpful, the goal shouldn’t be to permanently restrict your diet.

The goal is to help you feel better AND expand your diet whenever possible.

That’s why I look beyond simply asking, “What foods should you avoid?”

We can look at the bigger picture—including symptoms, bowel patterns, meal timing, fiber, stress, sleep, lifestyle and individual food triggers—to create a plan specifically for YOU.

Because you deserve to be able to eat without constantly wondering:

“Is this going to make my stomach hurt?”

If you’re ready to stop guessing and start figuring out what’s actually going on with your gut, let’s talk. ❤️

🌱 Nutrition Wise
Medical Nutrition Therapy for IBS & Gut Health

And here’s the good news: I accept insurance for eligible services, so your visits may be covered by your plan.

📲 Message me to learn more or visit www.becomenutritionwise.com